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
"Don't eat fruit! The sugar in it will make you gain weight," proclaims the low carb zealot.
Lately, carbohydrates have gotten a bad reputation. Since moving to Los Angeles, I have encountered numerous clients who thought fruit was a fattening food group. They neglected fruit because it had too many carbohydrates and too much sugar. The belief is based on the idea that when carbohydrates are consumed, the hormone insulin is secreted causing the body to store fat instead of burning it. However, research has shown the number of calories you take in versus the calories you burn will determine weight gain, not a single hormone or macro-nutrient (1,2).Read More
The overconsumption of calories is one of the main reasons for the obesity epidemic. Granted, a lack of sleep, community, and movement have played its part. But for the sake of the article, we will focus on solving the issue of overeating. To solve this issue, we must talk about portion control. When you have a poor understanding of the calories in a meal, you tend to overeat without even realizing it. But it isn't your fault; no one has ever taught you how to portion your meals and track calories. For some reason, schools taught algebra and physics but never taught how to eat correctly. Today is the day we fix that and teach you how to control your portions through calorie tracking.Read More