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Quality sleep should be the first priority when it comes to optimizing your health. I have received some questions from clients regarding sleep and wanted to answer them for you in order to help you improve and prioritize sleep on a daily basis. If you want to watch it on YouTube check it out here 🙂
1. Why do we need sleep?
Most experts believe that sleep is essential for our physical and mental health. During sleep, our bodies are able to rest and repair themselves, and our brains are able to consolidate memories and process information. Without adequate sleep, we are more likely to experience problems with concentration, mood, and overall physical health. In fact, chronic sleep deprivation has been linked to a number of serious health conditions, including obesity, heart disease, and type 2 diabetes.
2. How much sleep do we need?
The amount of sleep we need varies throughout our lives. Babies and young children, for example, need far more sleep than adults do. According to the National Sleep Foundation, infants aged four months and under should sleep around 16 to 18 hours per day, while school-aged children need between 9 and 11 hours. Adults, on the other hand, only require around 7 to 8 hours of sleep each night. However, this is just a general guideline. Some people naturally require more or less sleep than others. It’s also important to note that our sleep needs can change over time, depending on factors such as our age, health, and activity level. If you’re feeling rested and alert during the day, then you’re probably getting enough sleep. But if you’re constantly tired, it may be time to reassess your sleeping habits.
3. What are the consequences of not getting enough sleep?
Lack of sleep can have many negative consequences. It can lead to difficulty concentrating and making decisions, impaired memory and learning, accidents, and injuries. It can also contribute to moodiness, irritability, and depression. In addition, lack of sleep can cause or worsen health problems such as obesity, diabetes, high blood pressure, heart disease, and stroke. Furthermore, it can weaken the immune system and make it more difficult to fight off infections. Finally, research has shown that chronic lack of sleep can even shorten life expectancy. Clearly, getting enough rest is essential for physical and mental health.
4. How can I tell if I’m not getting enough sleep?
If you’re not sure how much sleep you need, pay attention to how you feel during the day. If you’re constantly tired, have difficulty concentrating, or find yourself getting irritable, it’s a sign that you’re not getting enough rest. Another way to tell if you’re not getting enough sleep is to pay attention to your energy levels. If you find yourself feeling sluggish during the day or having trouble staying awake, it’s a sign that you need to get more rest. Finally, check your sleeping habits. If you’re not going to bed at a consistent time or spending too much time in front of screens before bed, it can impact the quality of your sleep.
5. What are some common myths about sleep?
Although most people need between 7 and 8 hours of sleep a day, there are a lot of myths and misconceptions about optimizing sleep. For example, some people believe that they can train their bodies to function on less sleep. However, research has shown that it is not possible to adjust to sleeping fewer hours over time1. Another common myth is that alcohol helps you to fall asleep. While it may help you to feel drowsy, alcohol actually decreases the quality of your sleep and can lead to wakefulness during the night 2. Finally, many people believe that watching television before bed will help them to relax and fall asleep. However, the blue light emitted by screens can suppress melatonin production and make it more difficult to fall asleep3. Although there are many myths about sleep, the importance of getting enough rest is clear.
6. How can I improve my sleep habits?
It is important to get enough sleep in order to function at your best during the day. However, many people have difficulty sleeping due to stress, anxiety, or other factors. If you are struggling to get a good night’s sleep, there are a few things you can do to improve your sleep habits.
First, make sure that your sleeping environment is conducive to relaxation. Make sure that your bed is comfortable and that your room is dark and quiet. If you have trouble falling asleep, try reading or listening to calm music before bed.
Secondly, establish a regular sleep schedule and stick to it as much as possible. Go to bed and wake up at the same time each day, even on weekends. This will help reset your body’s internal clock and make it easier to fall asleep at night.
Lastly, avoid caffeine and alcohol before bedtime. Both of these substances can interfere with sleep. If you must drink caffeine, do so earlier in the day. And if you are having trouble sleeping, avoid drinking alcohol for several nights in a row.
By following these tips, you can improve your sleep habits and get the restful night’s sleep you need.
7. What are some common sleep disorders?
According to the National Sleep Foundation, there are a variety of sleep disorders that can affect people of all ages. Insomnia is the most common sleep disorder, and it is characterized by difficulty falling asleep or staying asleep. People with insomnia may also experience fatigue, low energy levels, and difficulty concentrating during the day. Another common sleep disorder is sleep apnea, which is a condition in which a person’s breathing is interrupted during sleep. Sleep apnea can lead to loud snoring, restless nights, and daytime fatigue. Other sleep disorders include Narcolepsy, which is a condition characterized by excessive daytime sleepiness, and restless leg syndrome, which is a condition that causes an irresistible urge to move the legs. While these are some of the most common sleep disorders, there are many others that can impact a person’s ability to get a good night’s sleep.
8. What’s the perfect amount of time for a nap?
Though there is no definitive answer, most experts agree that the perfect length for a nap is between 20 and 30 minutes. Any shorter and you may not reap the full benefits of a power nap, such as improved alertness and cognitive performance. Any longer and you risk falling into a deeper sleep from which you may feel groggy and disoriented upon waking. The beauty of a power nap is that it can provide a quick burst of energy when you need it most. Whether you’re struggling to make it through the afternoon slump or recovering from a late night, a short nap can work wonders. So if you’re looking for the perfect pick-me-up, set your alarm for 20-30 minutes and enjoy a refreshing power nap.
9. Are there any natural remedies for sleep disorders?
One popular natural remedy for insomnia is valerian root. This herb has been used for centuries to promote relaxation and improve sleep quality. Some studies have found that valerian root can be just as effective as certain medications for insomnia, with fewer side effects1. Other natural remedies for sleep disorders include chamomile tea, lavender oil, and magnesium supplements. Chamomile tea, in particular, has been shown to be effective in reducing anxiety and promoting sleep. There are also a number of different relaxation techniques that can be used to promote sleep, such as progressive muscle relaxation and breathing exercises. In addition, regular exercise and relaxation techniques such as yoga or meditation can help to ease tension and promote a more restful state. Ultimately, there is no one-size-fits-all solution for sleep disorders, but by exploring different natural remedies, it is possible to find an approach that works for you.
10. What is a good sleep routine?
A healthy sleep schedule can help to improve energy levels, mood, and concentration. It can also reduce stress levels and improve overall health. To establish a good sleep routine, it is important to go to bed and wake up at the same time each day. It is also helpful to avoid caffeine and alcohol before bed, and to create a calm and relaxing environment in the bedroom. Creating a calm, cool, comfortable environment in your bedroom can also help you to relax and drift off to sleep more easily. In addition, creating a relaxing bedtime routine can help to cue the body that it is time to wind down for the night. This might include taking a warm bath, reading a book, or doing some gentle stretching. Establishing a good sleep routine is an important part of maintaining overall health and well-being.
Hopefully I answered your most common sleep question to optimize your sleep! If not, feel free to email me at email@example.com. If you would rather listen to this “Q & A”, check out my episode on Get Lean Eat Clean Podcast!
The thermic effect of food (TEF) is a term that refers to the amount of energy needed by the body to digest, absorb, and metabolize what we eat. If you rather listen than read check out my most recent podcast regarding TEF. TEF is closely related to the macronutrient composition of our diets. It has been shown to have positive effects on our health and can be used to help us lose weight and/or maintain our current weight. Let’s delve deeper into why this phenomenon is important and how it helps us reach our goals.
How Does TEF Work
The thermic effect of food works by increasing the metabolic rate, or the number of calories burned while digesting food. This means that when you eat, your body has to burn more calories than when it’s not eating in order to break down and absorb whatever you ate. This process actually increases your metabolism, which in turn helps you burn more calories throughout the day.
Different Macronutrients = Different Effects
It’s important to note that different macronutrients—fats, carbohydrates, proteins—have different effects on TEF. For example, proteins tend to have the highest thermic effect because they require more energy for digestion than fats or carbohydrates do. In fact, one study showed that protein had a 30% thermogenic response compared with only 3-10% for fats or carbohydrates! So if your goal is to increase your metabolism and burn more calories throughout the day, then focusing on getting enough protein in your diet is key.
The Benefits of Increasing Your Metabolism Through TEF
Increasing your metabolism through TEF has many benefits beyond just burning more calories throughout the day. For one thing, increased metabolism can help boost energy levels so that you feel energized all day long without relying on stimulants like caffeine or sugary drinks. It can also help regulate blood sugar levels so that you don’t experience extreme highs and lows after meals. And lastly, increased metabolism can help improve hormone balance since hormones are integral for regulating your body’s metabolic rate!
In conclusion, understanding how thermic effect of food works is an essential part of maintaining a healthy lifestyle as well as reaching any health-related goals such as losing weight or increasing energy levels. Eating a balanced diet with plenty of high quality proteins will ensure that you get enough nutrients while also increasing your metabolic rate through TEF. Taking advantage of this phenomenon could be a great way for middle aged men looking for improved health and wellbeing!
Enjoyed what you read? Check out more of my most recent blog articles 🙂
Coconut oil has quickly become a popular cooking ingredient. But why use coconut oil to cook with? Keep reading or if you rather listen I just did a micro-podcast regarding coconut oil. For one, it has a high smoke point and is an excellent choice for sautéing, baking, and roasting. Additionally, it is packed with healthy fats that are beneficial to your health. Let’s explore the health benefits and uses of coconut oil in the kitchen.
The Benefits of Coconut Oil
Coconut oil contains healthy fatty acids that can benefit your body when consumed in moderation. These fats have been linked to helping reduce inflammation and promoting good cholesterol levels, which can help lower your risk for heart disease. Coconut oil is also composed mainly of saturated fats, which can help you maintain a healthy weight as well as reduce inflammation in your body. It also contains lauric acid, which may help support your immune system and increase healthy bacteria in the gut.
The Smoke Point
Another benefit of using coconut oil for cooking is its relatively high smoke point. The smoke point refers to the temperature at which an oil begins to break down and emit smoke — this can affect both the flavor and nutrition of your food. The smoke point of refined coconut oil is 450°F, which is higher than most other cooking oils and makes it ideal for frying or sautéing food at high temperatures without compromising its nutritional value.
One of the best things about coconut oil is its versatility. It can be used to replace vegetable oil in almost any recipe – from baking cakes to roasting vegetables – as well as being used as a spread or salad dressing ingredient. Plus, it adds a subtle hint of sweetness that other oils don’t have, making it perfect for sweet treats as well.
If you’re looking for a healthy alternative to vegetable oils when cooking, then consider giving coconut oil a try! Its high smoke point makes it ideal for frying or sautéing foods at high temperatures without losing nutritional value or flavor; it has several health benefits due to its saturated fat content; and best of all, it’s incredibly versatile so you can use it in baking, frying, sautéing, spreading on toast—you name it! Not only will your meals taste great but you’ll also be doing something good for your body with every bite!
There is a lot of conflicting information out there when it comes to whether or not fruit is good for you. Some people say that you should avoid fruit because it is high in sugar particularly fructose (ie. Robert Lustig), while others claim that fruit is an essential part of a healthy diet (i.e. Jay Feldman). So, what is the truth?
Generally speaking, fruit is a healthy food that can provide you with a range of important nutrients. However, it is also true that some fruits are higher in sugar than others. In general, fresh fruits are healthier than processed or canned fruits. This is because fresh fruits contain more fiber, vitamins, minerals, and antioxidants.
Fructose is a naturally occurring sugar found in many fruits and vegetables. It is also the main sugar used to sweeten processed foods and beverages. Although fructose has received some negative publicity in recent years, it is actually a bioenergetic nutrient that can have some health benefits when consumed in moderation. For instance, fructose can help to replenish glycogen stores and promote muscle recovery after exercise. In addition, fructose has been shown to decrease inflammation and improve insulin sensitivity. Therefore, while fructose should not be consumed in excess, it can actually have some health benefits when consumed in moderation as part of a healthy diet. I am experimenting with adding fruit to my diet as a way to increase my carb/calorie consumption.
The Hadza, an indigenous group in Tanzania, are one of the few remaining hunter-gatherer societies in the world. Their diet is largely based on what they can scavenge or hunt, and honey is a key part of their nutrient intake. In fact, honey provides more than just carbohydrates – it also contains essential vitamins and minerals that are vital for human health.
Honey has been part of the human diet for thousands of years, and it is thought to have played a role in human evolution. The ability to process honey – which is high in fructose – may have helped our ancestors to survive during periods of food scarcity. Today, honey is still an important part of the Hadza diet, and it provides them with the nutrients they need to stay healthy.
Metabolic syndrome is a condition that is characterized by a cluster of risk factors that increase the likelihood of developing cardiovascular disease and type 2 diabetes. These risk factors include obesity, high blood pressure, high blood sugar, and unhealthy cholesterol levels. Recently, there has been growing interest in the potential role of honey in preventing or managing metabolic syndrome. Several studies have shown that honey can help to lower blood sugar and LDL cholesterol levels, as well as improve blood pressure and body weight. Additionally, honey has been shown to reduce inflammation, which is a key driver of metabolic syndrome. While more research is needed to fully understand the mechanisms involved, there is growing evidence that honey may be a promising natural therapy for metabolic syndrome.
Minerals are essential nutrients that our body needs for various functions. They can be found in many different foods, but some minerals are more easily absorbed than others. Fructose is a type of sugar that is found in fruits and honey. It has been shown to enhance the absorption of minerals, especially iron. This is because fructose helps to increase the amount of time that minerals stay in the intestine. As a result, fructose can help to ensure that our body gets the minerals it needs for good health.
Endotoxin is a toxin that can cause damage to the endothelial cells lining blood vessels. This damage can lead to inflammation, thrombosis, and endothelial dysfunction. Fructose has been shown to protect against endotoxin damage by reducing the production of endothelial cell-derived cytokines and chemokines. In addition, fructose inhibits the endothelial cell-mediated generation of reactive oxygen species. These findings suggest that fructose may have potential therapeutic benefits in the treatment of endotoxin-related diseases.
Fruits could be a great addition to your diet especially if you are looking to add some healthy carbohydrates to your day. They are less toxic, and easier on the gut than eating some plants so it might be worth self experimenting with them and seeing how you feel!
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Many people ask me when the best time to intermittent fast is. The answer may surprise you – there is no one “best” time. In fact, the best time to intermittent fast may vary depending on your goals and lifestyle.
That said, there are a few general tips that can help you determine when the best time to intermittent fast is for you. In this blog post, I’ll share with you 3 tips to help you find the best time to intermittent fast.
1. Consider your goals.
The first step in finding the best time to intermittent fast is to consider your goals. What are you hoping to achieve by intermittent fasting? Are you looking to improve your health? Lose weight? Gain muscle? Once you know your goals, you can start to narrow down the best time for you to intermittent fast.
2. Consider your lifestyle.
The second step in finding the best time to intermittent fast is to consider your lifestyle. Do you have a busy work schedule? Are you always on-the-go? Or do you have a more relaxed lifestyle? Depending on your answers, certain times of day may be better suited for fasting than others.
3. Try out different times and see what works best for you.
The third and final step in finding the best time to intermittent fast is to try out different times and see what works best for you. There’s no right or wrong answer here – it all comes down to trial and error. Start with shorter fasting periods and work your way up from there. And remember, if at first you don’t succeed, try, try again!
Intermittent fasting is a great way to improve your health, lose weight, and have boundaries around when to eat. But finding the best time to intermittent fast can be tricky. In this blog post, we’ve shared 3 tips to help you find the best time for you to start fasting. Remember, there is no one “right” answer – it all comes down to trial and error. So what are you waiting for? Give it a try today!
I don’t know about you, but I’ve always had a softness for eggs. They’re compact, they’re pretty straightforward, they’re definitely easy to prepare, and they are loaded with nutrition.
Eggs (mostly the yolk) are packed with all sorts of vitamins and nutrients, and they really don’t pack many calories on a gram per gram basis.
For the longest time, eggs were demonized in the United States and elsewhere as these cholesterol bombs.
Well, it turns out, after decades of research, that it’s sugar and processed carbs that are making us sick and fat. Not eggs. And definitely not dietary fat. Interesting how things change, right?
This is why it’s a good idea to add eggs to your eating routine. Maybe you like them boiled, maybe you like them sunny side up, it doesn’t matter. This is a great keto food.
One to two eggs should be fine. They fill you up and they make you feel fuller for a longer period of time.
As I’ve mentioned earlier, avocado is not exactly a “default taste” for most people. It’s not like you wake up one day and you just say, “I can’t wait to enjoy a plain avocado.” That rarely happens.
Either you eat avocado in the form of ice cream, or you turn it into guacamole. But as a fruit by itself, added into a salad of greens, that takes some doing. It definitely takes some getting used to.
But if you really want to take your keto diet to the next level and scale down your carb intake dramatically, load up on avocado. It’s loaded in fat, but it also has dietary fiber and is loaded with vitamins. It’s really good for you.
And it is actually easy to get used to because it’s very versatile. You can mix it with all sorts of greens. You can mix it with eggs.
I include cauliflower here knowing full well that it does have carbohydrates. This is why it’s a good idea to use moderate amounts of cauliflower. Maybe you can prepare it once every other day, or a little more frequently. Here a few more keto vegetables to try – spinach, zucchini, lettuce, asparagus, and kale.
*Be aware that some vegetables might not react well to your gut microbiome and cause inflammation. If that is the case stick to grass-fed animal proteins and healthy fats.
I include cauliflower here because a lot of us veterans of the standard American diet are used to eating a significant amount of carbohydrates every day. In my case, I used to eat a lot of rice and pasta.
Cauliflower saved my life as far as my Keto diet goes. Why? Instead of loading up on brown rice, red rice, or plain steamed white rice, I make cauliflower “rice.” You can turn it into “fried rice” or you can serve it plain fried or sauteed. It has roughly the same consistency as rice, but it’s 92% water and a high % of Vitamin C.
Now here are some daily tweaks to keep in mind. I don’t expect you to master all of these the first time you try them. Usually, it takes a while to get used to them, but eventually, they will become second nature to you as long as you give them enough focus and importance.
The pace at which life moves these days hardly leaves room for a fitness regime. Either people are rushing between a tough work routine or are bound to spare time for social obligations. The last on the list comes a fitness plan- and making time for the gym makes the majority of the people sigh.
Fortunately, technology has stretched its wings, allowing the work stricken population of the world to stay in shape- by just access to a good fitness app.
Workout Trainer by Skimble is a collection of thousands of workouts with step by step video and audio guidance. The timed instructions are helpful for you to understand and get aligned with.
Whether your goals are six-pack abs or just the usual condition of body, Workout Trainer has something in store for everyone. This app also comes with a customized library where you can make your own workout routine which can also be shared online. Workout Trainer app requires a premium subscription for additional features like exercise routines, HD videos, and adblocking. Overall, it is a good value for the price. For Android and iOS.
Nike Training Club joins the fitness world like a pro. With an aesthetically pleasing and comprehensive 100+ workout plans varying from exercises for mobility, endurance, strength, and conditioning. Workouts of 15 minutes and longer allow you to plan your own work routine. AppleTV and Airplay support provides visual instructions, as well as features several famous athletes including Ellie Goulding, Rory McIlroy, and Serena Williams. This application comes with an additional benefit of syncing Run Club with Nike to automatically system your training profile. It allows you to experience a complete view of your fitness. Your profile can also be shared online with friends and Nike community. For Android and iOS.
Freeletics features multiple workouts including high-intensity interval training. This application is divided into four platforms- BodyWeight training, Fitness Gym, Running Bodyweight, and Nutrition. Simply said, the app includes everything that pushes you towards your fitness limit. From jump squats, sprawls, burpees, pull-ups, and sprints- the program covers it all.
The comprehensive and well-shot videos demonstrate each exercise, which is great as it keeps you motivated. For the paid subscription you get access to “coach” for different workouts fitting your health and fitness goals. With another additional subscription, you get access to Nutrition guidance. This provides a weekly list of nutrition complementing with your workout plan. This serves a dual purpose and adds more value to your investment. For iPhone & Android users.
The Daily Burn app can be compared to your personal YouTube channel. One of the most detailed applications for fitness, it comes with more than 500 videos of workouts taught by the most professional trainers. Videos range between 15 minutes to one hour. Depending on your investment, you can select the appropriate workout for yourself. If you feel bored with your current plan, you can always subscribe for new videos. This application also includes a variety of twenty programs- from yoga to cardio to complement your walking regimen.
Each video can be streamed to FireTv, Roku, Apple Tv, Android, Chromecast, iPhone, iPad, and desktop. The goal is simple: access the right workout at the right time. Daily Burn is slightly more expensive compared to the other apps, however it features all the right content you need to get in shape and is recommended as a good value for the price. For iPhone & Android users.
Runkeeper is a golden oldie. A fitness tracking application that has been supporting many with their fitness goals for a long time. This application allows you to custom plan your fitness goals and develops your own plan. Once you have created your customized workout routine you can track your walks, runs, and cycling sessions using the GPS system of your phone. It gives you all the boost you need to stay motivated and on track with your fitness routine. By helping you track your progress, it allows you to analyze how well you are doing. You can share your progress online to have your friends cheer you up. It is compatible with iPhone and Android
Yoga Studio by Gaiam comes with a library of 70+ meditation and yoga classes that are timed between 10-60 minutes. These yoga sessions are designed to add strength, relaxation, and flexibility to your routine. It aims at building your focus, increasing stamina, and duration of mindfulness. For more advanced yoga you can custom plan your classes in the library. There are more than 300 poses available with 20 pose blocks. You can also download these videos on your phone and play them whenever you have time. It removes the need of the internet which adds more flexibility to your fitness routine. Yoga Studio was developed with the goal of maintaining a more “anywhere, anytime” fitness plan. With sessions as small as that of 10 minutes, it allows you to take a break from your stressful work routine in order to restore the lost balance of your mind and body.
For Android and iPhone users.
Fitness apps remove the bridge of time and space, by allowing people to exercise whenever they have time. With a price much less than that of the gym, there is instant access to professional training and trainers.
With health routines so upside down, fitness applications help improve health and lifestyle. Fitness at a click away adds more variety and flexibility to life. Whatever your health goals may be, there is an application in accord with it. Those mentioned here can help you select the right one, most suitable for your needs without an expensive gym membership.
Pick a 6-8 hour window during your day to have 2 meals and fast the rest of the day/night. If you stop eating at 8 PM and fast till noon the next day that would be a 16 hour fast and 8-hour feeding window. It might be difficult at first and there is an adjustment period for your body but once you get in the rhythm of it it’s very attainable. Make sure to pick your fasting times during times when you are busy and away from the house. When you are fasting you can drink water (add some sea salt for electrolytes), unsweetened tea and black coffee on occasion as well.
The next thing you need to do is to cut out all the junk. We’ve seen how these are simply empty calories that make us hungrier – so just stop buying it!
By avoiding most sweets, ready meals and fast food you can generally get rid of the empty calories from your diet.
Likewise, you can take a leaf out of the ‘slow carb’ or ‘no carb’ guidebook. You don’t have to completely avoid carbohydrates but just make sure that you limit your intake of ‘simple’ carbs like white bread, pasta, pizza, and cereal. Again, you can do this by sticking largely to a diet of naturally sourced carbohydrates and have it be about 20-30% of your diet. (vegetables)
The final step is to try and make sure that you feel great at all times. The best way to do that is to seek out foods that offer a source of powerful and beneficial nutrients.
A great example of this is something like a wide array of organ meat which is packed with incredible nutrients. Not only do you get all the amino acids that come from the meat but you also get high amounts of creatine, CoQ10, PQQ and fatty acids. These are the most crucial and complex parts of the animal and they’re made once again of similar things to the most complex and crucial parts of your own body!
I have been ordering from a company called Force of Nature which has different blends of liver, heart and beef. If you prefer to supplement and not eat organs check out Ancestral Supplements for a high-quality organ meat supplement.
Likewise, consuming eggs, fish, tropical fruits, vegetables, and sea plants will help to fuel your body with all kinds of crucial nutrients.
This is another reason that the Mediterranean Diet looks good on paper – because it involves lots of salads, fish, and all topped off with plenty of olive oil for added healthy fats. Likewise, Paleo dieters that eat lots of organ meats etc. also benefit from this.
By making the effort to do this, you’ll now have far better nutrition and will be fueled with energy and protected from disease. At the same time, you’ll actually enjoy your meals and you won’t get hunger pangs or cravings!
– Eat clean foods in a smaller window during the day
– Get rid of the following:
– Hunt out grass-fed organ meats and wild fish
It really is that simple! It takes the best bits of every diet (low carb, slow carb, low calorie, atkins, low fat, paleo, Mediterranean) and ignores the nonsense.
And really it just amounts to eating a good mix of healthy, natural foods in a way that you can enjoy them.
Protein makes up the building blocks of organs, muscles, skin, hormones, and pretty much everything that matters in your body. Protein is what we get from meat (among other sources) and it’s where we get the ‘amino acids’ our bodies need. Amino acids are used when repairing skin and bone and for building muscle but they come in a range of different shapes and sizes.
To grow as much muscle as possible, the recommendation is that we get around 1 gram of protein for every one pound of body-weight! Of course, this advice is aimed at bodybuilders and athletes and wouldn’t apply to the Average Joe… but it shows what a key role protein plays in our body composition. The recommended daily intake (RDI) of protein is 46 grams for women and 56 grams for men but everyone is different depending on body weight and activity level.
What’s also important to bear in mind is that there is more than one ‘type’ of amino acid. Actually, there are currently thought to be 20 amino acids, with nine essential amino acids. If you don’t get all of these amino acids from your diet, then certain important repair jobs around your body will not get carried out.
Seeing as most sources of protein only contain certain combinations of amino acids, it’s generally important to make sure your diet contains a variety of different types of wild fish, eggs, and grass-fed meat. (One of the only ‘complete’ sources for amino acids is the egg!)
Foods containing all nine of these amino acids are called complete proteins.
These complete proteins are essential to our overall health, which is why they are comprised of the essential amino acids. Our bodies need all nine of these essential amino acids for basic health; since our bodies cannot make them naturally, we must get them from other sources.
Keep in mind that protein is essential for satiety; it holds off hunger better than any other macronutrient, and protein-rich foods are highly satiating.
When Intermittent Fasting, you need to think about the vitamins and minerals you’re getting and how you’re keeping them in your diet. Because vitamins, minerals, and other micronutrients can do all kinds of incredible things for your health.
The best way to think about vitamins and minerals in your diet is as them being like power-ups in computer games. That is to say, that collecting these through what you eat can increase your strength, your speed, your stamina, your brainpower, and more…
In fact, many of the individual nutrients in our food are now sold as supplements for a variety of athletes. I could write entire chapters on the benefits of countless individual nutrients and each time I did, you’d be compelled to rush out the door and buy them in supplement form…
But the point is that getting these nutrients from your diet is much easier, cheaper, and more effective. When you get fat-soluble minerals and vitamins from avocado instead of a tablet, for instance, you also get healthy fats and fiber. Meanwhile, getting iron from spinach versus a tablet means you’re also getting calcium, folate, magnesium, and potassium.
So if you can get all the nutrition from your diet, by eating a very balanced selection of different foods, you’ll find that you’re able to get an incredible range of different benefits. If for some reason you can not check out this great brand called Isotonix.
Let’s take a look at some examples of crucial nutrients that should try to get from your diet…
Choline is a crucial nutrient found in eggs. This is the precursor to a chemical used in the brain known as ‘acetylcholine’. Acetylcholine is the brain’s principal neurotransmitter used for communication between cells. The more acetylcholine you have in your brain, the more focused, alert, and awake you are. Supplementing has been shown to boost memory, IQ, and more!
Creatine is a wonder-substance that is incredibly useful for a wide range of different purposes and which is popularly used among athletes. The main role of creatine is to help the cells recycle used ATP to provide you with a few seconds of extra energy. This allows you to run faster for longer and to lift heavier items. Once again, it has also been shown to improve attention and concentration!
Omega 3 fatty acid is an antioxidant that can help to protect cells from damage by free radicals and oxidants. This means that it can help to fight the effects of aging, while at the same time reducing the likelihood of cancer. Omega 3 fatty acids can also improve the communication between cells by improving ‘cell membrane permeability’. This can help to improve IQ. Omega 3 is also great for healthy skin and joints.
A lesser-known carotenoid that is found in the macula of the eye. This is a great micronutrient for reducing the likelihood of impaired vision as you reach older age and can also do a lot of other things. Lutein is linked with energy efficiency and in studies, it has been shown to help rats lose weight and run further on their volition.
Casein is a great type of protein found in milk (as is whey). Unlike whey, casein releases slowly which makes it ideal to consume before bed. This way, you will be given a steady and constant supply of protein as you are in your most ‘anabolic’ state (during sleep).
Found in numerous proteins and other foods, tryptophan is a natural precursor to serotonin – what we know as the ‘happiness hormone’. This can fight depression, boost your mood, and even help you to sleep better at night (as it is converted to melatonin).
Vitamin D should be considered less a vitamin and more of a ‘master hormone’. Among other things, vitamin D aids in the production of testosterone, which helps boost muscle mass, weight loss, energy levels, libido, and more! Vitamin D is mainly produced in the body in response to exposure to sunlight, though it can also be found in eggs. A recent study found that vitamin D is needed for the mitochondria in the cells to regenerate after exertion.
CoQ10 is another substance that can improve cellular energy by improving mitochondrial efficiency. Another is PQQ. These have been shown to improve not only athletic performance but also brainpower.
Resveratrol is one of the most powerful antioxidants we can get from the diet and is often thought of as being one of the most important aspects of the ‘Mediterranean Diet’. The Mediterranean Diet is a diet that consists of foods similar to hot European countries and the logic behind this is that these cultures statistically enjoy longer lifespans and lower incidences of heart disease (this was especially surprising back when we thought that saturated fats cause heart problems!). Resveratrol is not only a potent antioxidant in its own right but also improves mitochondrial performance in a way that reduces the formation of free radicals in the first place. It has been shown to greatly extend the lifespan of rats in laboratory settings in a manner similar to calorie restriction (which also increases lifespans).
Glutathione (GSH) is often described as the body’s ‘master antioxidant’. This molecule helps to detoxify the cells and combat free radicals and can unlock the full potential of all the other antioxidants in your system. In fact, without adequate levels of glutathione, your body cannot make full use of any other antioxidants from your diet. Vitamin C, fish, resveratrol, and more all become much more potent when combined with a supply of GSH.
Calcium is one of the minerals most responsible for strengthening the bones and connective tissue. It needs a good supply of magnesium and vitamin D for you to get the most of it.
Vitamin B complex vitamins include B6, B12, thiamine, folate, and riboflavin. These vitamins can be used for a number of things but are particularly powerful for converting protein and sugar into energy and producing red blood cells. In other words, adding vitamin B to your diet will improve energy metabolism and help you to wake up feeling refreshed!
Vitamin C is a powerful antioxidant that is well known for helping to fend off all manner of diseases by strengthening the immune system. It also happens to help with the production of serotonin thereby boosting the mood.
Zinc is implicated in neuroplasticity. That means that it makes it easier to learn new skills and abilities. What’s more, is that it also helps to increase testosterone production and improves the function of the central nervous system. Many people have a deficiency in zinc.
This is an amino acid that increases mitochondrial function and thereby enhances brain energy metabolism. It is often given to people suffering with chronic fatigue syndrome. That’s right – each of the 20 amino acids that we need also provides other crucial functions in the body!
Nitric oxide helps to improve blood flow around the body by acting as a vasodilator. This means it helps the blood vessels to widen, allowing more blood to flow around the body at any given time. This can not only aid in pretty much every function but also has various important roles in the brain and can be used to help us wake up in the morning!
I could go on and on… But the point is that one of the main objectives for a healthy diet should always be to supply the body with all these kinds of crucial nutrients, antioxidants, and minerals. If you do, then you will feel 100% better, live healthier, and find it easier to stick to a healthy diet for weight loss!