TABATA – A High-Intensity Workout That’s Perfect for Everyone

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You know I love Tabata workouts…and for SO many reasons beyond their efficiency.

Here’s why.  Tabata is a type of high-intensity interval training (HIIT) that is known for its efficiency and effectiveness. This type of workout consists of 20 seconds of intense exercise followed by 10 seconds of rest, repeated for a total of 8 rounds. This may not seem like a lot of time (just 4 minutes!), but it is enough to get your heart rate up and burn calories.  I fell in love with Tabata workouts when I was in the corporate grind and working a lot of hours. These workouts provided a great boost during the day while allowing me to stay in shape. Do several of these workouts throughout the day and VIOLA!

Another reason I love Tabata workouts is that they are great for people of all fitness levels. Because you work at a speed that is challenging for you, Tabata is accessible to everyone. In fact, it is often recommended for people who are new to exercise because it is a safe and effective way to get started.

Tabata workouts are also perfect for people with busy schedules. (This is how I came to love Tabatas.) A single Tabata workout only takes 4 minutes, so you can fit it in even on the busiest days. And if you have more time, you can string together multiple Tabata workouts for a longer session.

In addition to being efficient and effective, Tabata workouts are also a great way to get a full-body workout. The 20-second bursts of intense exercise work your heart, lungs, and muscles all at the same time. This makes Tabata a great choice for people who are looking to improve their cardiovascular health, build muscle, and lose weight.

Another reason I love Tabata workouts is that you can easily create a workout depending on fitness goals. I personally use the 2nd option below quite frequently. Here are two common ways to structure your Tabata workouts:

  • A/B: Choose two exercises to alternate between. You’ll do each exercise for 20 seconds of intense effort followed by 10 seconds of rest, for a total of 8 rounds. This is a great way to get a full-body workout, as you’ll be working different muscle groups with each exercise.
  • A/B/C/D: Choose four exercises to move through. You’ll do each exercise for 20 seconds of intense effort followed by 10 seconds of rest, for a total of 4 rounds. This is a great way to challenge yourself and your cardiovascular system, as you’ll be working different muscle groups in quick succession.

You can also choose any exercises you like for your Tabata workouts, such as:

  • Cardio exercises: Jumping jacks, burpees, mountain climbers, sprinting, rowing, jumping rope
  • Plyometric exercises: Squat jumps, tuck jumps, lunges, box jumps, push-ups, sit-ups
  • Strength exercises: Dumbbell rows, push-ups, squats, lunges, pull-ups, bicep curls

No matter which exercises you choose, make sure to listen to your body and take breaks when needed. Tabata workouts can be intense, so it’s important to pace yourself and avoid overdoing it.

Here are some ideas for Tabata exercises you could include in your next workout:

  • Push-ups
  • Triceps dips
  • Mountain climbers
  • Tuck jumps
  • Burpees
  • High knees
  • Bodyweight squats
  • Bodyweight lunges
  • Lunge jumps
  • Jump squats
  • Jumping jacks
  • Jump rope
  • Speed skaters
  • Box jumps

If you’d like to make your Tabata workout more strength-based, you can incorporate weights. Some of those exercise ideas include:

  • Clean and press
  • Dumbbell snatch
  • Front squat
  • Alternating reverse lunge
  • Push-up to mountain climber
  • Biceps curl

When doing Tabata workouts, it is important to listen to your body and take breaks when needed. If you are feeling lightheaded or dizzy, stop the workout and rest. You can also modify the exercises to make them easier if needed.

Tabata workouts are a great way to get a quick and effective workout that is perfect for people of all fitness levels. If you are looking for a way to improve your fitness, lose weight, or build muscle, Tabata is a great option.

Before you go, the trainer in me wants to share some additional tips to get the most out of your Tabata workouts:

  • Warm up before each workout with 5-10 minutes of light cardio, movements and dynamic stretches.
  • Choose exercises that you can do safely and effectively at a high intensity.
  • Focus on form over speed. It is better to do the exercises correctly at a slower pace than to rush through them and injure yourself.
  • Listen to your body and take breaks when needed.
  • Start with 2-3 Tabata workouts per week and gradually increase the number of workouts as you get fitter.
  • Be consistent with your workouts. The more you do, the better the results you will see.

With a little planning and effort, you can easily incorporate Tabata workouts into your fitness routine and start seeing results quickly.

Try it….as one of my mentors used to ask, “What have you got to GAIN?”

the answer: A lot.

 

 

 

 

 

 

P.S. Follow me on Instagram @Hlthchic for FREE Tabata workouts weekly.

 

Maintain Your MoJo (MUSCLE!!) With Bands

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Hey…what did you think I was referring to?

Friends, you know I hate to be the bearer of bad news, BUT the natural loss of muscle mass and strength as we age is associated with all-cause mortality and linked to the incidence of many chronic diseases…like cardiovascular disease and stroke, hypertension, insulin resistance, and type 2 diabetes.

According to the National Institute of Health, muscle mass decreases 3-8% per decade after 30 and this rate of muscle decline is higher after 60!  Less muscle generally means a higher body fat percentage and higher body fat slows your metabolism down, NOT age.

Here are 5 ways to combat muscle decline:

  1. Eat protein (Ladies…are you getting enough?)
  2. Resistance train (Do you have a strength training routine that involves building muscle?)
  3. Increase your Omega 3s (Omega 3’sare anti-inflammatory and inflammation causes muscle to break down)
  4. Check your vitamin D levels (vitamin D helps with muscle protein synthesis)
  5. Walk (walking increases mobility and blood flow which helps with insulin and muscle repair)

If you don’t have access to a gym or some weights, resistance bands are an inexpensive option to help maintain or build muscle.  Many exercises can be done with resistance bands to work the upper or lower body. Here are a few upper body examples:

1. Overhead press

  • Stand with your feet shoulder-width apart and hold the band in each hand with an overhand grip.
  • Raise the band up to shoulder height, then press it overhead until it is straight above your head.
  • Slowly lower the band back down to shoulder height, then repeat.

2. Chest press

  • Lie on your back with your knees bent and your feet flat on the ground.
  • Hold the band in each hand with an overhand grip, palms facing each other.
  • Slowly lower the band down to your chest, then press it back up to the starting position.

3. Bicep curl

  • Stand with your feet shoulder-width apart and hold the band in each hand with a supinated grip (palms facing up).
  • Curl the band up to your shoulders, then slowly lower it back down.

4. Tricep extension

  • Stand with your feet shoulder-width apart and hold the band in each hand with an underhand grip (palms facing down).
  • Bend your elbows and extend your arms behind you, keeping your elbows close to your body.
  • Slowly lower your arms back down to the starting position.

These are just a few examples of exercises that can be done with resistance bands to work the upper body. There are many other exercises that can be done, so find some that you enjoy and that challenge you.

Tips for using resistance bands:

  • When choosing a resistance band, start with a light band and gradually increase the resistance as you get stronger.
  • Make sure to warm up before using resistance bands.
  • Focus on proper form and don’t sacrifice form for weight.
  • Listen to your body and don’t push yourself too hard.
  • Vary your workouts to keep your body challenged.

Resistance bands are a great way to add variety to your workouts and challenge your muscles. They are also a portable and affordable option for strength training. I take them with me when I travel!

Prevent sarcopenia (muscle loss) and get strong today.

Your body and your family will thank you.

 

 

 

 

 

 

 

Lisa

 

What is Fitness?

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Fitness is a term that is often used interchangeably with health, but the two are not exactly the same. Health is a state of complete physical, mental, and social well-being, while fitness is the ability to perform physical activity without undue fatigue.

The components of “fitness” include strength, cardio, flexibility, and balance. Strength is the ability of your muscles to contract and produce force. Cardio is the ability of your heart and lungs to deliver oxygen to your muscles. Flexibility is the ability of your joints to move through their full range of motion. Balance is the ability of your body to maintain its equilibrium.  All four of these components of fitness are important for overall health and well-being.

There are many different ways to improve your fitness. You can join a gym, take fitness classes, or simply start exercising on your own. There are many different types of exercise, so you can find something that you enjoy and that fits into your lifestyle. There are also a LOT of free videos and inexpensive fitness apps to help guide you along the way. (I post free workouts on Instagram each week @Hlthchic!)

If you are new to exercise, it is important to start slowly and gradually increase the intensity of your workouts over time. It is also important to listen to your body and take breaks when you need them. Remind yourself,  “Every little bit helps. Every step counts”. It really does!

Improving your fitness is a lifelong journey. There will be times when you are motivated and times when you are not. But if you stick with it, you will reap the many benefits of a healthy lifestyle.

Here are some tips for improving your fitness:

  • Set realistic goals. Don’t try to do too much too soon. Start with small goals and gradually increase them over time.
  • Find an activity that you enjoy. Exercise should be something that you look forward to, not something that you dread.
  • Make exercise a part of your daily routine. Schedule time for exercise each day and stick to your schedule as much as possible.
  • Find a workout buddy. Exercising with a friend can help you stay motivated and accountable.
  • Listen to your body. Take breaks when you need them and don’t push yourself too hard.
  • Be patient. It takes time to see results from exercise. Don’t get discouraged if you don’t see results immediately.

Once you find the activities you enjoy most, make appointments with yourself to help stay on track. Improving your fitness is a great way to improve your overall health and well-being. Remember, building and maintaining MUSCLE (lifting weights) is a marker related to overall longevity. Today is some day. Carpe Diem.

Won’t you join me on this journey? It is a journey that is well worth taking.

Lisa

P.S. To understand how lifting weights and muscle impacts your overall health, see these prior blog posts:

 

The Fountain of Youth

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Lifting weights is what I’m talking about! Resistance training. Working out with dumbbells, machines, barbells, bands, medicine balls, your own body weight, suspension training — or ANYthing for that matter that builds your muscles and bones. Why lift? Because my friends, lifting weights is the Fountain of Youth.

Seriously, resistance training can reverse most aspects of aging all the way down to your gene level. Going heavy activates the production of muscle stem cell satellite cells where the mitochondria apparently rejuvenate in a process called gene shifting. After just 6 months of resistance training 2-3 times per week, the biochemical, physiological and genetic signature of older muscle is “turned back” nearly 15 or 20 years. Pretty impressive, eh? No pill does that…

Resistance training helps us regain our strength, balance and coordination. It also improves bone mass and density, protects us against osteoporosis and lowers the chances of broken bones if we fall. Regular, progressive resistance training also improves our muscles’ longevity profiles at the molecular level. And, because our bodies respond quickly, it can take as little as 2 weeks for a regular program of progressive resistance training to increase protein synthesis rates in older adults. Want more science? Resistance training positively influences the neuromuscular system, hormone concentrations, and protein synthesis rate. Wowza.

Listen, I’m a big fan of moving. Exercise is good. Regular aerobic exercise like walking, swimming, running, or cycling strengthen the heart and lungs and can improve our muscle tone, but resistance training is “holy grail” of exercise because it can substantially slow (or reverse) declining muscle mass, bone density, and strength that used to be considered “normal” aging.  Research shows that adopting a lifestyle of fitness including aerobic training and resistance training helps stave off these age-related declines, and boosts brainpower. I find it interesting that aerobic and resistance training provide complimentary, but not overlapping benefits. Resistance training improves higher-level brain functioning such as effective multi-tasking, learning ability, decision-making, attention span and conflict resolution, while aerobic exercise improves memory. Things that make you go, “Hmm..!” Am I right?

Resistance training is also one of the best ways to increase your energy and boost your metabolism. Did you know that just 12 weeks of resistance training can significantly increase your levels of testosterone and DHEA, a hormone your body produces that helps with testosterone and estrogen production? The result is improved bone and muscle strength, slowing age-related changes in your body, strengthened immune system, and improved energy levels, mood and memory.

The ACSM (American College of Sports Medicine) recommends resistance training for people over 50 at least 2-3 times a week, focusing on the major muscle groups including arms, legs and core. While lifting light weights provides some benefit, it’s best to stress your body by using a weight you can’t lift more than 8-12 times (or repetitions).

It’s important to keep in mind that the workout intensity is critical, because real muscle fatigue is what triggers change in the body.

You can follow the steps below to ease into strength training and reap its rewards:

  • Start strength training 2-3 times per week, and add a rest day between workouts.
  • If you’re a beginner, work with light weights, and slowly add weight as your body adjusts to the new exercise.
  • If you don’t know the proper form or have pre-existing injuries, it’s a good idea to work with a personal trainer a few times to understand the basics and reduce the possibility of injury.
  • While it’s normal to feel sore the day after resistance training, you shouldn’t experience pain while lifting. If you do, that’s a warning sign of an existing injury, so again, it’s a good idea to work with a trainer.
  • As you get stronger, plan on adding weight once you can lift a weight properly without pain 15 to 20 times.

Take a look at your fitness routine and be sure to incorporate cardio, strength, and flexibility to help improve your overall fitness and mobility. And remember, the best way to ensure you’ll move consistently and accomplish your goals is to enjoy the journey. (And ladies, I promise…you won’t bulk up!)

Holler if I can help.

Until next time, live WELL, laugh often and LIFT!

Cut Sugar in 4 Easy Steps

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Hey boo…I have bad news….our Standard American Diet is not only “S.A.D,” but it’s also packed with sugar (simple carbs) which has a negative impact on our health. But, alas, I also have good news: lowering our sugar intake can reduce these harmful health risks, as well ADD these benefits: 

We have the power to make positive change and we can do so by taking these 4 steps to improve our health today:

Eliminate added sugars. Don’t view this as a loss. It’s not. Instead, focus on what you can eat (protein, fat, fiber, and the right kinds of carbohydrates). Make sure you get enough protein as well. You can eat fiber-rich foods and quality fats like a scrambled egg with avocado, veggies, and sausage; chia pudding with protein powder; Greek yogurt with nuts and berries or protein powder whipped in; or a  chocolate smoothie. (See recipe section for ideas.)

Pay special attention to how you feel in your mornings and don’t wait too long to eat in the morning. While many intermittent fasting (IF) plans may have you holding off on your first meal until noon, that doesn’t work for every body. Pay attention to your body and how you feel. Don’t get me wrong, there are many benefits to IF and I do it several days a week myself, but it’s NOT for everyone.

Prioritize sleep to boost results. You may have an easier time keeping sweet cravings in check and blood sugar balanced if you’re well rested, so aim for 7-9 hours of quality sleep per night

Use sweeteners as desired. Consider using them in your morning coffee or tea, or stevia-sweetened beverages like Zevia (we love the grape and “Dr. Pepper” flavors).

To help with #1 above, reducing sugar in your diet, keep in mind that sneaky sources of added sugars can be found in a variety of foods, including frozen vegetables with sauces, frozen meals, salad mixes, condiments (dressing, marinade, sauces), prepared food from the grocery store hot bar, dried fruits, nut mixes, non-dairy milk, and flavored coffee and tea drinks.

We have to become label savvy! Start with the foods in your pantry along with your next trip to the grocery store. Check ingredient lists closely for added sugars & familiarize yourself with their names to avoid unintentionally raising blood sugar:

  • Glucose
  • Sucrose
  • Fructose
  • Lactose
  • Dextrose
  • Maltose
  • Malt sugar
  • Malt syrup
  • Maltodextrin
  • Corn syrup
  • Cane sugar
  • Brown sugar
  • Agave nectar
  • Coconut sugar
  • Honey
  • Maple syrup
  • Brown rice syrup
  • Beet sugar
  • Molasses
  • Fruit juice concentrates
  • chronic diseases.

Once you’ve started checking labels more closely and have started to cut down on sugar intake, it shouldn’t take you more than 4-8 weeks to be feeling pretty darn good, with fewer symptoms and cravings, and greater ease in making healthy food choices. Willpower is like a muscle – it gets stronger the more you use it!

You CAN maintain this way of eating for the long haul, and…it’s also okay if to occasionally consume some of the foods eliminated. Remember, this journey is not about perfection, but consistently committing to your health.

Let’s do this together — one step at a time. I mean, what have you got to GAIN?

Until next time, live well, laugh often, hug a pet (or human) and MOVE!

A GOAL Properly Set is a Goal Halfway Achieved

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Goal setting can be a positive, powerful practice that sparks enthusiasm and provides clear direction. But, if adapted poorly, goal setting can have a serious downside that may undermine success. Poor goal setting can waste time and make people cynical fostering confusion about where to concentrate actions and energy. To achieve your goals, make them SMART!

Specific- What is your focus? How will you do that? What does that look like?

Measurable – How often will you do this?  What will you track and how?

Action Oriented – What is the behavior you will change?

Realistic- Don’t set yourself up for failure. Try setting smaller goals that lead to a bigger goal.

Timely – How long will it take? Is this a lifestyle change or a temporary goal?

Say for example, you set a goal of “eating better” in 2022. Great idea – we can all do better nutritionally, can’t we? So, what does that look like? How will you know you’ve achieved it if there isn’t some kind of measurement or tracking, specific tactics identified and with a time period of some sort? Ask yourself these questions as you keep “peeling the onion” and you’ll get to a SMART plan.

Let’s try this again.

I want to eat better in 2022.

What does that look like?

I will make sure to include colorful vegetables and/or fruit each day.

If you currently have days of no vegetables, you might start with a goal of eating a minimum of 2-3 vegetables each day. You can track this goal a number of ways. A simple check in calendar will do. It doesn’t need to be complicated, but if you don’t track progress, your chance of success will be diminished because you won’t know what to adjust or how.

Let’s keep peeling the onion…how else would “eating better” look like?

I will eliminate process foods such as bread, pasta, rice, chips, and crackers most days of the week.

That’s better….but, can we tighten that down? If you are eating these kinds of “foods” daily, try starting with 4 days/week with no processed foods or replacing them with healthier alternatives.

Ask yourself again. How else does “eating better” look like?

I will start each day with 2 glasses of water, or a glass of water with half a lemon and cayenne pepper, or a cup of tea before diving into coffee.

With this goal, there’s a time component (daily) and a specific action: starting the day with 2 glasses of water.

How else will you see results of eating better?

I will reduce bodyfat around my waist.  

That’s a good one that will increase your lifespan. How can you track that? There are several methods you could choose: use a measuring tape, track body fat percentage using a scale or gym tool, take a picture, or keep trying on that belt that got too snug. Each of these tracking measures could be done weekly.

There are many options to “eat better” that can be achieved with these SMART goals:

  1. I will start my day with 1-2 cups of filtered water with either lemon, greens or reds added.
  2. I will start reading ingredient labels on foods to ensure higher quality and avoid chemicals or poor-quality industrial oils.
  3. I will strive to eliminate processed (high glycemic) foods from my diet at least 4 days a week.
  4. I reduce bedtime snacks from daily to 2-3X/week until my waist is 2” smaller and I will commit to no more than 200 calories per snack.
  5. I will measure my waist (or hips or thighs) once a week to track body fat changes.
  6. I will review my goals daily and share them with my closest friends and family to enlist their support.

Maybe you haven’t been cooking meals at home, so reducing the number of times you eat out could be a goal (& save money!).

Once you’ve set some goals, what next? Surround yourself with like-minded people and share your goals for added support. Small daily changes can lead to sustainable progress. Be kind to yourself. While tracking progress may seem intimidating (or a pain in the a**), remember this: what you focus on is what can change or grow.  When you feel like quitting, remember why you started. Each day is a new opportunity to change and grow.

Also, it’s perfectly acceptable to adjust and changes goals along the way–but, if you aren’t tracking goals, you won’t know what to adjust. Maybe you need to eliminate processed foods 6 days a week because progress was too slow. Maybe you need to add a walk time each day.

Just remember to be kind to yourself. Change doesn’t occur overnight. Remind yourself of the benefits of these improvements. What have you got to GAIN? Longevity? Better sleep? Weight loss? Greater energy? Increased performance?

Turn your resolutions into reality. And make FIT happen!

The Best Anti-Aging Secrets Aren’t So Secret

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The proverbial “fountain of youth”…sought by many and assumed to be so elusive. But….is it?

The truth is, much of we have come to believe as “age related decline” is not age related, but rather LIFESTYLE related –AND we can do something about each of these factors.  Boiling multiple studies down to a nutshell, we’ve learned there are six primary lifestyle factors were repeatedly identified:

  • Exercise
  • Sleep
  • Managing stress
  • Building social connections
  • Avoiding toxins, and
  • Diet

In other words, what you put into your body (or don’t), movement, socializing and sleep will impact how long you live and the quality of your life.

I’ve written about sleep before (see prior blogs) – but by now, most of you are aware of the factors that can impact a good night’s sleep. However you may not have bought into what a key role sleep plays in health, mind function, energy, and inflammation…and how it aids the other 5 longevity factors listed above.

If aging well and FEELING GOOD are important to you, prioritize sleep and then focus on the other factors. Here are a few ideas to help improve your sleep habits:

1. Establish a bedtime routine: (warm shower or bath)

  • Journal. (writing down thoughts, worries or to-dos will get them out of your head)
  • Read a book.
  • Meditate. (I have to say I love a guided meditation to fall asleep to or ocean sounds..)

2. Check out your sleep environment:

  • 60-67 degrees is ideal.
  • Are loud sounds blocked out? (a white noise machine may help)
  • Black out shades are great for keeping light from coming in.

3. We can’t omit the blue light conversation. (phone, TV, tablet, computer)

  • Sorry, but it’s true…blue light can be super disruptive. It’s best to shut screens down 2 hours BEFORE bed.

4. Become aware of when you last eat or drink.

  • You know that saying, “Eat with the sun, sleep with the moon”? It’s a good rule to follow. If you go to bed by 10, you’ll want to have dinner by 6 or 7.
  • Watch fluids …you know why.
  • That includes alcohol. Without exception, alcohol negatively impacts sleep. Cut off alcohol about the same time as dinner and limit consumption.

5. A good night’s sleep begins with bright sun light early in the day. This will keep your body’s circadian rhythm in sync and turn off melatonin.

6. Exercise or be active – just not right before bedtime!

So there you go. Feeling your best and aging well are mostly in your hands. Take a couple ideas and start incorporating them into your life because today is “some” day. Carpe diem & sleep well my friends, sleep well.

”Sleep is that golden chain that ties health and our bodies together.” –  Thomas Dekker

How to Stay Healthy While Eating Out or Ordering In

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Over time, we’ve moved to a life of convenience with more and more meals eaten out or ordered in…and now since Covid-19, food service deliveries have really ramped up. Generally, eating a home-cooked meal is the healthiest option, however with a few intentional strategies, you can still stick to your health goals even when the meal isn’t prepared at home. 

First, remember “portion distortion”…while calories are not created equal, most restaurants provide meals that, calorie-wise, could feed a small army. Fortunately, most restaurants offer calorie counts for their menu items (and if not, a quick search on the web can get your pretty darn close). Try to aim for 600-700 calories or less. And, keep an eye on “add-ons”. But please, don’t let the restaurant dictate what a true “serving” is or the proper balance of protein and veggies. Instead of eating a “multi-serving” meal, try splitting your meal with a dinner partner – or immediately put half of it in a to-go container and save the other half for the next day.

Choose your restaurant wisely. Spend a few minutes looking over restaurants that have healthier options like assorted vegetables (not fried), lower sodium, avoidance of seed oils, and other healthy protein options like fish, nuts, legumes. For your protein, look for food items that are broiled, baked or grilled vs. fried.

Upgrade! If you are eating rice, opt for brown rice if you can. Reduce the carbs as needed. One of my favorite salads comes with brown rice and I ask the restaurant to cut the amount of rice by 2/3 and increase the kale by the same. Can you ask for more veggies? Is there a gluten free bread option? 

Watch liquid sugar. In other words, sip smarter. Soft drinks/juices are not your friend (even if “sugar free”) – but that’s a topic for another day. Water (carbonated or not) or unsweetened tea are better options. There are plenty of ways to add a little flavor — my favorite is half a squeezed lemon, but any kind of fresh or frozen fruit are nice.

While we are on the subject of liquid sugar, we can throw mixed or frozen drinks (alcohol) into this section, too. Our bodies just don’t need excess energy (calories), so what will they do when we bring in more than we need? Store it! And trust me when I tell you, “You cannot out-train a bad diet”! It’s just better to make balanced choices.

Sides…are they really necessary? Can you swap them out with vegetables – or do you even really need them depending on your entree? Much of the time, sides are just more nutrition deficient calories.

Maybe cook a “little”. This is something we often incorporate at home. I’ve found with meal deliveries, vegetables may not fare well or are limited –or maybe the side has cheese or sauce we didn’t want (like one using canola oil). So, we keep a couple zucchinis, spinach, carrots or broccoli around that we can easily sauté or roast seasoned just to our liking. Or, maybe we’ll mash a bit of avocado with Landry’s seasoning. (If you haven’t experienced this delight, TRY IT!!)

My friends, I am right there with you on needing a break from cooking after a long work day, but eating out doesn’t have to derail your health goals. Just become a little more intentional around where you go and the selections you make. And, ENJOY it!

SLEEP, the Magic Pill

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Question: IF there was a PILL that enhanced nearly every bodily function when taken and NOT taking it would negatively impact your body, would you be interested in that pill?

Most of the diet/health/wellness books offer a list of the most important things to do to put yourself on the path to better health and wellness. What do ALL these books have in common? They emphasize is sleep!

Okay, there may not be a magic pill (if there was, we would all be addicted) but improving your quality of sleep is guaranteed to not only improve your day and your body, but put you on a better path to overall health.

What you need to know:

• A quality good night’s sleep is more important than the quantity of sleep each night.

• Sleep quality declines with age (usually, but doesn’t have to).

• There are steps you can take to increase sleep quality, feel better, improve health, and increase daily energy.

The truth is there is no exact number of hours to recommend because sleep duration need is highly individual, with most people feeling their best with 7-8 hours a night.

Sleep efficiency, on the other hand, is a better measure.

To achieve sleep efficiency, the goal is 90% (or better) of actual sleeping each night. In other words, less than 10% of the time in bed should be tossing/turning or waking up. If that’s not occurring, try exercising more. (Which btw, is my FAVORITE recommendation for most health related issues!) Sleep apps and/or trackers are a great way to get an idea of sleep efficiency using your phone, activity trackers/watches or an oura ring.

If you are tracking sleep, the deep sleep phase is tres importante! While it doesn’t last long, this is when cell and cognitive repair take place. Memory is directly tied to this phase. If you’re in your 20’s, an hour and a half is good. As you age, this phase lessens to a half hour – but there ARE things you can do to lengthen it.

For example, for any fellow “monkey-brain” friends, try meditation or yoga, start a gratitude practice, journal to “dump the day”, try a weighted blanket, educate yourself about adaptogens (to help with stress hormones) or diet/lifestyle improvements you can try (like exercise!), consider magnesium/ melatonin/GABA (Btw, OTC or prescription meds can wreak havoc on your brain/mortality!) Other options might include making your room REALLY dark, eliminate blue screen (or at least wear glasses) but turn off devices several hours before nodding off. Last, work on getting into a sleep routine that occurs the same time each night.

How quickly you fall asleep could be another indicator or sleep inadequacy. A lot of folks think if you fall asleep within 5 minutes, that’s a good thing. It could mean you have an A-1 nightly routine so well-honed that you fall asleep right away.  But, it is likely to indicate you are sleep deprived.  On the other hand, if it’s taking more than half an hour to drift off, that may suggest a form of insomnia.

And then, there’s REM sleep which interestingly involves brain activity that is integral to learning and continual brain development. The recommended time for REM sleep is about 20% of your sleep time for optimal wellness.

If you have more than 5 awakenings, there’s a good chance your REM or deep sleep is getting interrupted. You may want to make sure you don’t have sleep apnea.

So yes, sleep is important. It is, quite simply, one of the easiest and most powerful ways we can improve our health and longevity by helping our brains function better, helping our muscles recover faster, and yes…increase fast loss (covered in an earlier blog post).  Opt for quality over quantity.

Who doesn’t want to live longer and BETTER?

Mortality & Our Brains – The Decline is Real

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Guys, here’s a sobering fact: Americans are experiencing a shift…life expectancy has begun to decline. I’m talking men AND women. And, not because of genetic changes…but due to our lifestyles — what we eat (or what we don’t eat which can be just as important), what we are exposed to, the quality of our sleep, etc.
 
You might ask, “With so many lifestyle choices, where does one begin?” My humble vote is to start with the gut.  Why? Well, for starters, healthy gut bacteria:
 
  • Regulates digestion & metabolism
  • Impacts our body’s immune system
  • Blocks harmful microbes
  • Extracts & make vitamins &  other nutrients from ingested food
  • Produces anti-microbial chemicals to fight off pathogens
  • Builds & maintains our gut wall to protect us from outside invaders
  • Plays a  CRUCIAL role with brain health  
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So now that we know the “why gut” — where do we go from here? Let’s first consider food and nutritional intake. The reason is because the wrong dietary/foods will impact the integrity of our gut lining and that increases inflammation in the body. This is important because there is a correlation of inflammatory markers with most common diseases like coronary heart disease, Parkinson’s or Alzheimer’s, autism, diabetes, and cancers. This, my friends, makes our gut bacteria is tres importante! 
 
Knowing which foods contribute to bodily inflammation can be done with a food sensitivity test. Or, you can keep a journal noting what you eat and how you feel afterwards. You can get a pretty darn good indication of offending foods from a food journal.
 
Going one step further with some type of inflammatory testing is a GREAT idea especially if you are on medications for a chronic condition or battling (or have battled) one of the diseases above. There are a couple basic lab tests for inflammation including determining C – reactive protein, TMAO (trimethylamine oxide), or TNF (tumor necrosis factor) levels. Please…find out if you have inflammation and FIX IT! If you think you shouldn’t look at these markers until you are middle age, think again.
 
Don’t wait to test because studies have shown those people with inflammatory levels in their 30’s/40’s have the worst memories 24 years later (and brain shrinkage). David Perlmutter, the author or Grain Brain (newly updated, btw), suggests we fix the roof when the sun is shining. My younger adult friends, this means you. Pregnant women, this means you. My middle aged peers….THIS MEANS YOU.
 
Not motivated yet? There was another study done correlating the size of one’s belly and the risk for dementia. This test spanned 36 years. You guessed it, there was a DIRECT correlation.  Another easy test to help here is to determine oxidation of LDL with a glycated hemoglobin test (or A1C). The higher the A1C, the greater the brain shrinkage (seriously).
 
Please don’t buy into the pharmaceutical companies making money off of Alzheimer’s drugs (which are mostly ineffective and cause people to decline faster) when the natural solution is right in front of us. Yes my friends, we have to be intentional. And yes, we will have to let go of artificial and way-over-sized portioned conveniences of eating out frequently, but isn’t the payoff worth it?  BTW, the SAME efforts to improve brain function and improve gut health will (drum roll) improve your overall health and help you lose unneeded fat.
 
My short list for improving your diet is this:
 
    • Eliminate gluten & processed flour foods
    • Reduce consumption of inflammatory red meat and other inflammatory proteins (btw there are more than a few studies relating to the consumption of red meat and colorectal cancer…) 
    • Eat LESS protein – and when you do, make sure it’s clean (antibiotic /hormone free) like wild fish or some hormone /free range eggs) 
    • Increase diversity of high fiber vegetables
Next, I recommend reading the new Grain Brain book by David Perlmutter or Dave Asprey’s Game Changers for specific recommendations relating to resting insulin, vitamin D levels, hemoglobin A1C levels, fasting blood sugar, the amount of exercise, the amount/quality of sleep, etc.
 
YOU are worth the education and investment of time to learn what’s best for you (and your loved ones). AT the very least, search for podcasts with key words and these authors’ names and learn while you drive. 
 
What have you got to GAIN? (Check my past posts if you’re still not sure!)
 
Until next time. Love yourself. Hug a person or a pet. Get outside. Laugh.
 

–Lisa  

P.S. Want some more goodness on this subject?