Sleep: Why You Should Get More Now

Sleep is worth its weight in gold and most of us do not value it as we should. Rather we cram it in to some part of our day without clearly understanding why sleep is critical to feeling and performing better while awake.
Here are 4 reasons why getting enough sleep is crucial:

1. Improves recovery and ramps up fat-burning by increasing production
of HGH (Human Growth Hormone).
2. Helps halt caffeine and sugar craving during the day.
3. Improves insulin sensitivity in the body.
4. Gives the mind time to properly process information that can only be
done while asleep.

Keep in mind that using time that should be devoted to sleep for other activities is not a wise choice. There are better ways to find more time in the day, especially when you are training hard.

Caffei-nation

Caffeine is literally an "up-er", making us feel more alert, energized, and awake. Usage for improved performance during training and competing is fairly commonplace since there exist instances wherein caffeine can improve certain aspects such as endurance by slowing the body's usage of glycogen stores.

However, all of this can come with a pretty hefty price tag. The first issue is that the body quickly becomes accustomed to the effects of caffeine within days and thus higher dosages are then needed to actually feel the effects. This is why people who try to cut caffeine out cold turkey feel withdrawal symptoms which include fatigue and headache.

Secondly, the 'energy' felt from a caffeine jolt is actually the result of our adrenal glands, stimulated by the caffeine, dumping cortisol (the stress/energy hormone) into the body. With every cup of coffee or espresso, or a caffeine-filled substance, we unnaturally call upon our adrenals to work in ways that are ultimately unsustainable- meaning we steal energy reserves from our future to use right now. The adrenals, which sit on the kidneys, can only take so much abuse. Between the daily stress of our lives to exercising & training to completing as hard as we can, the adrenals are constantly working to keep us going.

Furthermore, all of this cortisol dumped into the body's system helps to create an acidic environment within the body in addition to lactic acid. An acid environment is a safe haven for bacteria, mold and yeast while also corroding the body. (I'll talk more about this in the next newsletter!)

So the next time you are looking for some extra energy, whether its during your training or just to start your day, ask yourself why it is that you are so tired. Yes, we live in an 'on-the-go' world that never seems to stop, however there is a price to pay for merely patching a problem rather than looking deeper to resolve the underlying imbalance.

Energizing Alternatives:
Maca- A root vegetable native to Peru, Maca is generally purchased in a powder which can be mixed into smoothies and other foods. It directly supports the adrenals to improve endurance & vitality.

Bee Pollen- Bee pollen is a highly enzymatic and energizing bee product. It can be mixed into shakes or yogurt or eaten on its own. It's slightly sweet and rather powdery in nature. Beware trying it if you are allergic to bees.

Cacao- Chocolate in its natural form comes from cacao beans. Cacao can be purchased as whole beans, nibs or a powder. It is raw and contains many enzymes and minerals. Much can be done with cacao. Though keep in mind that it is a bit on the bitter side.

Digestive Woes?!?!

I am here to tell you that-

Stomach problems and digestive issues are NOT normal!

Please repeat the bold part to yourself. Take a deep breath.

Perhaps I'm the first person to tell you this, and I hope that reading this saves you both time and agony when dealing with your stomach/digestive system as if it were an unruly child. I suffered for years before my nutritionist imparted that statement to me earlier last year. At some point, I came to accept my situation as normal just as most others. (i.e. Running to the bathroom multiple times in the middle of a meal, pushing aside waves of nausea during a bike ride as the intensity grew while desperately seeking a restroom) But there's help out there and I'm here to tell you that with some time and focus, you too can heal your stomach woes.

This is a list of some common digestive issues that are NOT normal: gas, bloating, diarrhea, constipation, hemorrhoids, heartburn aka acid reflux aka GERD and IBS. If you deal with one or multiples of these issues, then please do yourself a favor and get some help with your diet. Your body WILL thank you because you will feel enormously better and stronger than before. These problems generally are corrected through diet and lifestyle changes.

Prescription drugs may already have a place in your life in order to control digestive problems, however know that there are serious risks for consuming these substances that generally were never meant for long-term use. For example, long-term use of acid reflux medications can cause a serious B12 deficiency that cannot be corrected through sublingual supplementation because the drug suppresses the body's ability to produce a substance necessary to make absorption possible. In this case, B12 must be supplemented through injections into tissue.

So, the next time you find digestive tract in an uncooperative situation, ask yourself if merely accepting your circumstances is in your best interest long-term. What would your life look like to be without this problem? What would it mean to you? The answer is out there, I promise.