I recently got asked from a new client ? ?Is there something I could do that would make me feel younger and have more energy??
Join the club of millions!!!
If I had a?magic pill?to do that I would be selling it like crazy!!
I would say we all would?love to turn back the clock and feel younger??Correct?!?
?What hormone helps turn back the clock???any guesses?!?
Yep ? correct ??Human Growth Hormone?
HGH?is a hormone made by the pituitary gland (the master gland), which plays a huge role in the normal development of children and adolescents .
Once adulthood is reached we still need HGH because it?plays a major role?in the new cell growth and repair that is required for optimum health.
HGH typically goes?down with age?and abnormally low levels may lead to lower muscle and bone mass.
The amount of human growth hormone released by the pituitary gland after the age of 21 to 31 falls by about?14% per decade.?This means that HGH in the body is?reduced by half at age 60.
Symptoms of Low HGH Include:?(you can get tested for?growth hormone deficiency)
- a loss of lean muscle and an increase of fat,
- decreased energy levels, decreased stamina,
- decreased socialization,
- abnormal sleep patterns, awaking tired,
- decreased libido, decreased interest in personal relations,
- diminished memory,
- decreased senses,
- an increase in the number of colds and illnesses,
- decreased healing ability,
- wrinkling of the skin,
- gray hair,
- a greater risk of cardiovascular disease,
- decreased bone density,
- and other symptoms.
So what can we do to increase HGH naturally?
Yep, you guessed it ??Fasting!!
Fasting is a great natural stimulus to?HGH secretion.
Fasting has the potential to unleash the?anti-aging properties?of HGH without any of the problems of excessive HGH.
The elevated HGH stimulated by fasting should?increase muscle mass and make recovery from a workout easier and faster. This would be an important advantage in elite level athletes or anyone for that matter.
One of the major concerns about fasting is the loss of lean mass. In comparing caloric reduction diets to fasting, the fasting was?4 times better at preserving lean mass! 1
As you can see, there are plenty of?other reasons?to give?intermittent fasting?a try other than trying to lose body fat %.
The one thing about fasting that I like is it?s?flexible, natural and free.?Many health benefits without drugs, supplements or cost.
So if you want to give it a try and need assistance on when and what to eat check out my?Intermittent Fasting Journal?that I created to help you?
Have a happy, healthy day!
1 2016 Sep;24(9):1874-83. doi: 10.1002/oby.21581.
Is breakfast really that important? ?It?depends?who you talk to?
Mainstream media and big cereal companies (e.g., Kellogg) have always stressed that breakfast is the most?important?meal of the day.
I would beg to differ.
Breakfast is the most?marketed?meal of the day. Why?
Because any company that convinces you to eat their cereal, bagel, or Pop Tart owns your breakfast, as most people eat the same breakfast daily.
Studies?show that due to our stringent breakfast routines, consumers have strong brand loyalty to certain cereals.
How about those?Tony the Tiger?ads that got tens of thousands of children to eat Frosted Flakes every morning for years?!
(I actually was one of those kids! Before I got into health.?)
Most breakfast cereals rank just behind cookies, candy, ice cream, and sugary drinks as a source of?dietary sugar.
Also, instant oatmeal and/or instant cream of wheat is highly processed as well.
So two questions:
1. Should we eat breakfast at all?
That is up to you? If you are eating something?processed?(bagel, muffin, pancakes, donuts, or pastries) or with large amounts of?sugar?(most yogurts or anything with??instant??in front of it) ? I would?avoid?breakfast, and have black coffee or green tea or?what I have.?
You can break your fast with a?healthy lunch?and save time in the morning.
Also, by skipping breakfast, you?balance?out your fasting and feeding times.
The human body is?designed?to go periods without food.
Most people think that eating first thing in the A.M. will give you the fuel to start the day, but your body has?plenty of left over fuel and?glycogen (when that runs out ? fat) stored inside of you.
Glycogen?is your most easily accessible energy source and can last for days.
If we?start eating?the minute we roll out of bed and do not stop until we go to sleep, we spend almost all of our time in a?fed state.
2. What do we eat for breakfast if you are going to have it?
Eggs?are a good choice, and you can get creative with how you make them (scrambled, omelette, sunny side up, etc.) and what you put in them (veggies, cheese, avocado, etc.).
Most importantly, avoid?anything processed or that you would throw in your?microwave. So no?bagel, muffin, or pastry with the eggs.
So the?bottom line?is that marketers and big corps want you to think that breakfast is the most important meal of the day, when it actually is just?another meal.
For a while, I was?convinced?as well, but after researching and skipping breakfast myself, I realized it wasn?t a big deal.
I had even more energy to work out and/or go to work all in a?fasted state.
Also, short-term fasting leads to?several changes?in the body that make fat burning easier. This includes?reduced insulin, increased?growth hormone, enhanced?epinephrine?signaling (adrenaline), and a small boost in metabolism.?
So figure out if?breakfast?is that important for you, and you will see that it?s not all it?s hyped up to be.
Have a great day!
As much as it is important to build strength as we age, it is just as important to maintain our mobility in our hips, ankles, hammies, etc.
And if you are not one to just stretch on your own, try adding yoga on any level to your routine. You will see great benefits ? not just in your body, but also in your mind.
Here are my top 3 reasons to add yoga to your routine:
Yoga Increases Range of Motion
You might?have a tight muscle group or two?most frequently the hamstrings, glutes, pecs, and shoulders. You may?not realize the limitations any of these place on your?ability to train through a full range of motion. The more you train them through a limited range of motion, the more limited you become as a lifter?and a functional human being.
A well-designed yoga class emphasizes moves that open up virtually all of these problem areas, because everyone can benefit from opening up their rounded shoulders and tight hips. Also, as we age our posture gets worse and yoga can help counteract sitting at a desk all day.
Yoga Quiets the Mind
A quiet mind is a clear mind. ?In yoga it is imperative to focus on your breath and stay in the present. ?This will help benefit you in all aspects of your life. Most people are also attached to their smart phones, and its a great way to escape from the day to day grind and attempt to quiet your mind from the outside. The more you practice yoga, the better you get at clearing your mind. It is truly?movement meditation. And we all know the benefits of meditation for stress relief.
Yoga Strengthens your Stabilizer Muscles
A lot of traditional lifting exercises like shoulder press and chest press neglect the small, stabilizing muscles that a yoga practice can help build. That?s why you will occasionally see a strong muscular guy get owned in a class full of small, less muscular women. Doing down dog, straight arm plank (or side plank), and warrior variations can help strengthen the smaller muscles (rotator cuff, erector spinae ? low/mid back) that get neglected by traditional lifting.
Yoga Improves Balance
Balance often gets neglected in the weight/cardio room, but in yoga it is incorporated into most practices. This will improve your?neuromuscular coordination. Basically, it helps improve the communication between your brain and muscles. It helps with muscle isolation, too. During balance training, you have to maintain stabilization. You are forced to engage an individual muscle so that you are not using other muscles to help you ?cheat.? With single leg-type balance exercises, your glute medius is engaged and worked. Therefore, this helps with hip stabilization and core stabilization, improving your coordination and posture.
I prefer warm/hot yoga because it helps to get into the poses (injury prevention). Getting a good sweat helps rid the body of toxins.
I recommend going at your own pace, and don?t compare your practice to others in the class ? that is when you can get hurt.
So give it a go, and let me know how it goes.?
I have heard every excuse in the world. People blame their kids, dogs, or lack of energy to name a few. But the bottom line is those excuses should be reasons why they workout in the first place. People who already make working out a part of their routine usually stick to a certain time every week. But for individuals who tend to find excuses for working out, they should do it first thing in the morning. The key is to commit to it before you go to bed, with workout clothes ready to go.
Here are 5 reasons to set that alarm a bit earlier?
1. ?Fewer Distractions
Getting up earlier sounds tedious but once you get it in your routine it will be easier. ?Less cars, phone calls, texts, people and most importantly less time to make an excuse.
2. ?Jumpstarts Your Metabolism
Your metabolism will only get a boost for the rest of the day if you take part in resistance training to build muscle. As muscle tissue requires more calories to maintain than fat, your metabolic rate will be kicked into a much higher gear.
3. ?Helps Improve Your Efficiency at Work
Sharper, clearer mind, and more alert. ?Getting a task like working out done right away sets you up for a productive day.
4. ?Builds Self Confidence and Improves Energy
Every workout session takes you one step closer to the ideal look you want to have for yourself, making you feel as good on the inside as you do on the outside. ?It may seem counter intuitive, but researchers say expending energy by engaging in regular exercise may pay off with increased energy in the long run. ?The best time to workout is when you are tired and don?t want to.
5. ?Have Time for Family and/or Socializing After Work
Getting that workout done in the morning leaves your afternoon and evening open to spend time socializing with friends or hanging with your family. Being able to spend time with family should be a good enough excuse to workout in the morning.
It?s a term we hear a lot lately in the health world. ?So is it a fad or is there proof that detoxing can help the body heal itself.
Most people get scared when they hear the D word. ?Mainly because they think they will be spending most of their day on the toilet. ?(untrue : )?)
So ask yourself this question?do you take your car in for oil changes? ?I?m guessing you answered YES. ?Well think about your body doing a detox as an oil change for a car.
Let?s look at 5 Main Reasons for a Detox (or oil change)
1. Remove Toxins and Parasites
This sounds gross but your body stores toxins in tissues and organs which can result in metabolic and genetic changes. ?Also parasites can migrate to your blood, lymph, heart, pancreas, and joints causing illness which conventional medicine attributes to other illnesses.
2. Jump Start Weight Loss and Create Good Habits
Eating well is all about changing our behavior and developing better habits. ?Eating mainly veggies for a week helps your body and mind realize that you can do it past the detox period. ?This helps implement habits that could last a lifetime. ?Also a detox rids your body of toxins stored in your fat cells.
3. Slow Premature Aging (more car analogies)
Have you ever seen a car with rust? ?Or cut open an apple and it turns brown?
That is what happens to your body when attacked by free radicals causing stress oxidation. ?Detoxing helps rid your body of free radicals and heavy metals allowing your body to absorb nutrients and antioxidants (link to OPC-3?) to fight oxidative stress that slows aging.
4. Strengthen Immune System
The gut is where most illnesses are formed. ?If we are not eliminating (going #2) regularly (2-3 times a day) its a sign we might need to detox. ?This leaves us vulnerable to colds / flu and other illnesses.
5. Boost Energy
Sometimes you have to digress before you improve. ?The first 3 days of a detox you might lack energy but after that your body is able to recharge , rebalance and refresh resulting in heightened energy and feeling of inner strength and vitality. (no vigorous activity while on a detox)