Recent research has shown a correlation between a lack of sleep with increased consumption of sugary, caffeinated beverages (1). In the study, they analyzed data from 18,799 adults who self reported sleep duration’s and completed two 24 hour dietary recalls. Out of the 18,799 adults, 13% slept five hours or less. The group of people who slept five hours or less had a 21% increased in sugary caffeinated beverages. I believe a lack of sleep rewires our brain and makes us crave processed foods. But does research support this theory?Read More
Over the last decade, studies have shown protein to be the superior macronutrient regarding fat loss. Protein has been shown to reduce hunger, increase metabolism, and maintain muscle in a caloric restricted diet (1,2). Numerous studies have shown weight loss to occur when you consume less calories than your body needs (3). But if you want to maintain muscle mass and lose body fat, then you must consume enough protein (2).
To maintain or build muscle you must have a higher ratio of muscle protein synthesis (building of muscle) versus muscle protein breakdown. A lack of resistance training and inadequate protein consumption will increase muscle protein breakdown. If this continues on a daily basis, you will decrease muscle mass and put yourself at a greater risk for weight gain. To prevent this from happening, you must perform resistance training two to three times per week and have adequate protein consumption.Read More
In my six year experience as a personal trainer, I am constantly asked if we should be eating past a certain time. When I am asked the question, the client expects a quick yes or no answer. Unfortunately, it is not black or white. From a calorie perspective, the timing of food has minimal importance. The most important factor is a caloric balance. But, nothing in life operates in a vacuum. We can't just look at calories in versus calories out when we are focused on overall health. We must look broader and include all the pillars of health.Read More
Sleep is one of the most important factors when it comes to being healthy. We know that you should get between 7-9 hours a night of sleep. We also know that the majority of people fail to sleep this much. And to top it off, most people are not getting good quality sleep either. Put simply, we are a sleep deprived world. Technology has played a massive role in this sleep debt. Our phones, laptops, televisions, and bedroom lights expose us to blue light 24/7. Blue light, just like the sun, wakes us up and plays a role in our circadian rhythm. As the day turns into night, blue light fades away and the sleep process begins. But this hardly occurs due to the technology mentioned above. And this should worry you because excessive evening light exposure can disrupt the circadian rhythm and put you at a greater risk for weight gain, decreased energy, and a weakened immune system. I believe this is due to a melatonin deficiency.Read More
Lately, carbohydrates and insulin have gotten a bad reputation due to the belief that they cause fat storage and weight gain. The belief is based on the idea that when carbohydrates are consumed, the hormone insulin is secreted causing the body to store more fat. So then all we have to do is reduce carbohydrates to reduce insulin levels, which will decrease fat storage….right? It makes sense as I type this, but the body is hardly ever this simple. To make sense of the subject, I decided to write a general description of digestion and insulin’s role inside the body.Read More