Hello sunshine! Not you…the actual sun 🙂
It’s been a great week here on the west coast mostly because the sun finally showed itself amidst what seems like weeks of cloud and rain.
If you have been with me for a while, you already know that I go to extreme measures to chase the sun.
Our climate tends to be gray and cloudy, and this winter we had ⅓ of the sunshine we normally get.
Sunshine is key part of my recovery…and I take my recovery pretty seriously.
If you checked out our Facebook page you will see that I was able to enjoy a perfectly made spicy caesar on the beachfront.
Sadly I don’t control the sun, but there are a few variables that I do control.
I call them my 3 pillars of health. Exercise, Nutrition and Sleep.
That list is in reverse order. Without question the most important pillar is Sleep.
Believe me when I say, the most important aspect of practicing a healthy lifestyle was fixing my sleep.
Since starting public service at 19 as a volunteer firefighter in a remote community to recently retiring as a cop… I’ve seen some things.
Gruesome car accidents to violent homicides…
Sometimes it can be hard to find sleep. So I work at it diligently because I know how powerful being well rested is living a long and healthy life.
If you want your weight loss plan to work, you must sleep properly.
If you want your muscle building program to work, you must sleep properly.
Sleep rewires the brain and body
The processes of learning and repair take place while you sleep, as brain connections are made and pruned.
High levels of both physical and mental activity cause the production of new brain cells in memory areas that become functional within days.
With proper sleep your mood and overall memory improve and your ability to stay focused and motivated increases drastically.
Sleep Burns More Calories
Not only do you have more energy to take on the day after a good night’s sleep, but your body also torches calories, even when you’re not working out.
A study from the American Journal of Clinical Nutrition found that normal sleepers’ resting energy expenditure the amount of calories burned when you’re not moving was five percent higher than their tired counterparts.
They also burned 20 percent more calories after a meal versus sleep-deprived people.
Sleep Boosts Fat Loss
Even if you eat the exact same diet as your friend, if you’re not getting the sleep your body needs, you won’t drop as much fat as them.
A recent study from the University of Chicago compared the weight-loss results from sleeping eight and a half hours per night versus only five and a half hours per night. In both conditions, people ate the same number of calories (about 1,450 calories per day).
While both groups lost about six and a half pounds, more than half of that weight was fat for well-rested people, compared to only a quarter for tired participants.
This is because sleep affects your respiratory exchange rate which affects the performance of energy systems in terms of the fuel they use to create energy.
With a high respiratory exchange rate your body uses lean muscle for energy instead of burning excess fat for energy.
If there is one thing you should focus on improving it is your sleep. I will be talking about more strategies to achieve the perfect sleep in upcoming weeks so you can actually see the benefits of your fat loss or muscle building programs.
After 30 years as a Firefighter/EMT I too have seen things that would give a graves registration team the heaves. A loving wife that will cuddle when you are having trouble is priceless. It doesn’t have to be about sex, just to be close when you have seen what people can do to one another.
Hey Daniel,
Couldn’t agree more. Having someone you can lean on to chase some of the demons away is pure gold in my opinion. I can only imagine the number of scenes you’ve attended that would give many people nightmares for life. Thanks for your contribution.
Todd, I just wanted to let you know I am fully disabled with multiple disorders. It has been impossible for me to sleep more than 2 or 3 hours at night. I am in constant pain & spasms which, in addition to my upstairs neighbors, keep me awake. If I don’t nap during the day, then I’m awake for 2 or 3 days. I’ve gotten to the point where I take 2 Percocet (10 mg Oxycodone/ 325 mg Acetaminophen) & 20- 30 mg of Diazepam at night. This includes my regular medication. I’ve been trying to eat clean & healthy, but I have to rely on someone else to cook my food. Although I pay for my food, my caregiver only knows how to fry 🙁 I’ve also tried essential oils. What can you suggest?
Hey Alinn,
Those are some unique challenges my friend. First, your caregiver needs to learn some additional cooking skills 🙂 . There are multiple food delivery services now that will prepare your food according to your nutritional needs almost cheaper than you can buy groceries. As for your sleep. You’ve got a unique set of variables that require coordination/consultation with your primary caregiver in view of the fact you have medications in play. I would discuss the implementation of magnesium at night and melatonin, or perhaps a pure form of gabba. Dosing and frequency all must be discussed with your doctor given that you are under his primary care.
Great advice Todd. Poor sleep changes my whole being- sleep deprivation leas to cravings for bad food choices reliably. I think the demise of a lot of famous people started with sleep problems.
Hey Jeff,
It is scientifically proven that interrupted sleep leads to increased production of ghrelin which is your hunger hormone. No question a lack of sleep impairs your cognitive function and mental health over the long term. I agree some of the rich and famous would have been better off using some natural sleep remedies vs having to be prescribed addictive substances.
Great post Todd. I’m a fire fighter and can attest to how much sleep (especially quality, unbroken sleep) matters. Without it I’ve found my cognitive and physical performance deteriorate rapidly, as well as my emotional state and motivation to train and make good nutritional choices.
I’m looking forward to your advice on getting quality sleep. I’m about to start our live-in officer’s course which is 10-14 hours a day plus ‘injects’ during the night plus lack of sleep because you’re brain won’t turn off.
I’ve been using a meditation track in preparation to practise calming down the amygdala. I got this from a psychologist but I’m wandering if you have specific advice/techniques that you’ve had success with from your background.
Thanks for all your good work mate!
Joel
Hey Joel,
You’re on the right track with meditation as a part of your strategy. I have always tried to do a tactical breathing exercise for 5 minutes each day which is 4s in, 4 hold, 4 out, 4 hold. If you can stretch it to 10 minutes you’re doing great. In terms of supplements. I am a massive supporter of magnesium in the evening right before bed. Doising is contingent on you personally but 400 mg seems to be the best dose for me to receive the sedative effects of the mineral without the laxative effects. You can combine this with melatonin as well in the range of 0.5mg to 3 mg but as mentioned you will have to find the right amount that works for you and I highly recommend discussing it with your physician as well.
Good luck with your officers course Joel Im sure you will knock it out of the park!
Hi Todd First of all I would like to thank you very much for an amazing blog. Really, Todd I’m telling you I was unable to sleep more than 2 to 3hr at night because I was suffering multiple disorders, but I follow all your advice and tips, and today I am feeling comfortable and relaxed so I am very grateful to you for posting this. It is very easy to understand and follow so thank you.
Pingback: 9 Ways Men Can Increase DHEA Naturally - Alpha Nation
Pingback: Carb Timing To Build Muscle and Lose Fat - Alpha Nation