In the last two weeks I have covered two benefits of time restricted eating that will help you reduce your hunger. The two benefits are reduced decision fatigue and calorie consumption. In part one of this three part series (click here), I wrote about the importance of limiting the amount of decisions you make and how it affects your will power. Time restricted eating reduces the amount of decisions you have to make by having one golden rule: eat for either 8,9,10,11 or 12 hours and fast for the remainder hours. This golden rule of time restriction allows you to have more freedom in your meal choices. You don’t have to weigh your food or count calories, all you have to do is adhere to the eating and fasting window five day a week. Which means you can get crazy on the weekend and have a social life! Well, we can’t get too crazy and stuff our faces until we can’t walk, but we can enjoy a treat here and there. In fact, having a social life and community is imperative if you wish to live a long, healthy life. Let’s face it, we are social creatures and we need human interactions. If we don’t have a sense of community or relationships, we tend to fill that void with food but we'll save that topic for another week.
Caffeine is the most used drug in the world, around 80% of adults consume caffeine on a regular basis (1). But most of us don’t consume caffeine by itself, rather we consume it in the form of coffee, soda, chocolate and energy drinks.
I, like most people, consume the majority of my caffeine from coffee, the black liquid gold that we all love and rely on to power us through our day. And I know I am not alone in this habit, coffee is the most drank beverage in the world. But how many of us actually know how it works? How does coffee make us alert for a couple hours, but soon wears off and sends us running for another cup? The answer lies in the an energy molecule called adenosine.
Have you ever wondered why you fall asleep at night ?
Current science isn’t really sure what makes us fall asleep, but there are some theories that have been proposed in recent years.
For today's blog post, we will focus on one of those theories. The theory is based off the idea that the byproduct of energy makes us fall asleep. To me, this makes perfect sense because I tend to sleep much better on the days when I exercise versus the days I don't. But why does this happen? How does exercise impact our sleep? To understand this mechanism we must take a couple steps back and discuss how the body makes energy. In order for your body to move and work properly the body creates an energy molecule called adenosine triphosphate (ATP). We all remember learning about this molecule called ATP right? The best way to understand how this molecule works is to think of it as a currency. For example, when you go on a walk or have a meeting you are using ATP to move and talk to your co-workers. It is responsible for everything, and without it your body and mind would be useless. But like most things in life, there is a cost to pay and ATP is no different.
I became a personal trainer because from a young age exercise and nutrition gave me a feeling of confidence. Growing up I was insecure, shy and lost. I tried to mask these deficiencies with ego. I portrayed myself as knowing everything, when in reality I knew nothing. I was never the smartest kid, heck I had a speech impediment that followed me throughout my childhood. It wasn't like I couldn't speak or anything, it just made me self conscious about talking in front of others. I was always afraid of mispronouncing a word and embarrassing myself. As a matter of fact, in the 3rd grade, I got called on to read a chapter from my biology book. I remember my stomach sinking when my teacher called my name. I began to read, and everything was going well until I came across the word, “organism”. Instead of saying organism, I pronounced it as “orgasm”. I still remember the teacher’s blank stare on her face. Luckily, most of the kids had no idea what happened so it wasn't too embarrassing, but looking back, it is quite amusing hearing a little kid say the word orgasm.
Handstand: What is one thing you can not live without?
Friends and family. Since moving across the country I have realized the importance of relationships and how much I need them in my life. Be it with clients, friends or family, I thrive on human interaction. Humans are social creatures and it is in our nature to help and be around others. I need others in my life, I need people to rely on me and I need to rely on others.