Monthly Archives: March 2014

Get to sleep!

Many people come to me looking for help with fine tuning their nutrition to reach their goals, whether it be weight loss or to boost performance.  Of course nutrition is important but most people are actually doing a pretty decent job before starting with me.  99 times out of 100 the biggest problem that I actually see is horrible sleep patterns.   Unfortunately, no amount of paleo eating, supplement taking, crossfit doing is going to get you to your goals is your sleep sucks.  Here’s why…

1) People who sleep less than 6 hours a night have elevated markers of inflammation in their blood stream.  If you’ve read some of my other posts, you know that inflammation and increased body fat are closely related.

2) Studies have shown that people on calorie restricted diets lose FAT when they sleep the appropriate amount, but lose muscle mass when they under sleep… Less muscle equals a lower metabolism usually.   Also, the same study shows that people who didn’t sleep enough were hungrier throughout the day.  Makes sense since the part of the brain that controls sleep also influences metabolism.  Question: Do you find you make poorer food choices when you’re overly tired?  Thought so…

3) Football, tennis and swimmers were all studied for the effects of sleep on performance.  The athletes that slept more (~10 hours) all increased their sprint times compared to the athletes that did not.

4) Some biochemistry and physiology for you:  Testosterone and growth hormone are elevated when we sleep and these two hormones are critical to have appropriate recovery from your workouts.

Alright, I think you get the point.  Lets look at some things to try to do and things to try and avoid to improve our sleep:

1) A little drink before bed might help you fall asleep but alcohol will disrupt the quality of your sleep as the body as after processing all the alcohol, your brain will switch from deep sleep into REM sleep.  REM sleep is MUCH easier to wake from so you’re more likely to wake up in the middle of the night.

2) Try to avoid raising your body temperature too much before going to bed.

3) You’ve got to try and deplug from the phone, laptop, etc for 30-60 minutes before going to sleep.  The lighting from the screens of these electronics can impact your brains ability to sense its internal clock of when to wake and sleep.

4) Last but not least, you’ve got to avoid caffeine in the afternoon if you’re going to sleep appropriately.

Meat as bad for you as smoking???

I’ve received quite a few emails about this report which has become sensationalized by the media.

Meat as bad as smoking

Is it legit or just another piece of garbage study.  I’m going to give you my basic reasoning why I think it sucks and then link you to Mike Kesthely’s thoughts as well.  Mike’s the health/nutrition guy for Optimum Performance Training and the International Fitness Center in Arizona.  He knows his shit.

My thoughts:

1) Their result is a CORRELATION, not a CAUSATION.  There’s a big difference between the two.
2) Their statistics seem pretty suspicious at best.  I see one graph with low, medium and high protein diets with rates of cancer of 9.8, 10.1 and 9.0… there’s no difference there.  Saying that there is a difference is misleading and idiotic.
3) The use of mouse studies in their report… Look, I use mice all the time in my research.  They are very helpful for some diseases, metabolic disease is not one of them.  They are basically built to be foragers of all kinds of food, so force feeding them high levels of protein is non-physiological.  Also, there’s still some shitty statistics here…
4) What they are calling a high protein diet and what people like Robb Wolf, Loren Cordain, Mark Sisson, etc. are recommending are two different things.  Do you really think the people in this study are eating fruits, veggies, nuts seeds and high quality protein?  Or does high protein most likely involve a bunch of fast food.  The last time one of these reports came out that I analyzed, I found that “animal meat based diet” included things like meat on pizza.
 
5) Look at the affiliations of the researchers.  The SENIOR RESEARCHER is the founder and has equity in L-Nutra, a vegan based nutrition system.  Hmmm, perhaps there’s a conflict of interest there…
Anyway, here’s the opinion of a man much smarter than myself: