My Blueprint Nutrition tip of the day!
This is the time of year everyone has given up on their resolution. As many of you know I am not big believer of this and offer specials etc. Why? It takes 30 days to form a habit and 80% will fail. One of main reasons is that people like to be accountable to someone (I will have more on this later)
Tip 1
Can’t eat after 7pmand not again till noon the next day
Why is this important- 2 reasons:
1. Intermittent fasting (IF) works- I believe we as asociety indulge too much – right or wrong. I am not saying that you can’t indulge but I inform my clients that theycan indulge 20% of the time.
Some of the benefits of IF include:
- Improves insulin sensitivity.
- Thebody becomes more sensitive to the effects of insulin… less insulin secretionper meal… lower blood glucose and insulin levels!
- Promotes autophagy.
- Regularbodily process where damaged, old, and dysfunctional proteins are consumed bythe body. Think of renovating yourkitchen, you need to tear away all the old culverts before installing new ones!
- Elevates Growth Hormone production.
- GHis very important hormone for body composition, because it releases stored fatand preserves muscle during fasting.
- Reduced systemic inflammation
- Inflammation occurs in the bodyafter exposure to a variety of stimuli, including viruses, injury, certainfoods, and even exercise. Chronic inflammation is a precursor toatherosclerosis, cardiovascular disease, and other harmful diseases
A greatmethod when using IF is too fast for 24 hours once per week- doing this willmelt that body fat!
Tip 2- Increase GH levels
Anotherreason I firmly believe that you need to stop eating at 7pm for reason #3-Increased Growth hormone (GH) production. Elevated GH production burns body fat! The best methods to increase GH are thru intermittent fasting, sleep andstrength training! If you are having ahard time sleeping maybe review your eating habits at night- any sugarconsumption late at night STOPS GH production!
Tip 3- SLEEP!
A long term study (16 Years!) of more than 68,000 womenfound those who slept less than 5 hours per night were significantly morelikely to gain weight than those who slept 7 hours or more per night. In fact,the women who slept less than 5 hours per night gained 30 or more pounds overthe course of the 16-year study period
Sleep is so importantfor increased GH production and decreased cortisol levels. We have already discussed the importance ofincreased GH levels. Lack of sleep increasescortisol production as it is a major stressor on your body. An increased level of Cortisol has a direct correlationwith storage of abdominal fat. I havesome bads news for Women who already have bigger midsection – they tend to producemore cortisol. SORRY!!
As we mentioned in the intro – Goals are better achieved with accountability. Especially, with Nutrition and fitness.
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