Fitness Goals Archives - Page 2 of 3

Lifestyle January 6, 2022

Understanding Your Metabolism at Every Age

Have you noticed that as you get older, you can no longer eat the same way that you did when you were younger? Does it seem that you gain weight just by “looking at a muffin?” This is because your metabolism slows down with age. When your metabolism slows down, this makes it so much easier to gain weight and more difficult to lose weight. So, when does your metabolism slow down and why?

The truth is that there is so much the medical community is learning about human metabolism all the time. Scientists do know that metabolism and aging are closely related. Let’s take a deeper look at how metabolism changes with age.

What Is the Metabolism?

Everyone has a metabolism. Your metabolism is the process used by your body to convert what you eat and drink into energy. Your body is constantly converting the things that you eat and drink into usable energy with the help of oxygen. The energy that is created is used for every single process and system within your body. Energy from food and drinks is used for breathing, balancing hormone levels, circulating blood, repairing cells and tissue and growing new cells. Every person has a base metabolic rate that is needed to maintain essential bodily functions. We generally consider this to be your “metabolism.”

What Influences Metabolism?

We’re still learning a lot about what makes each person’s metabolism unique. In some cases, there may be no clear answer regarding why two people with similar genetic profiles may have wildly different metabolisms. However, there are some general factors that seem to contribute to metabolism. They include:

Body size and composition. People with larger builds seem to burn more calories both at rest and during activity. People who are more muscular also tend to burn more calories by default.
Gender. Generally, men tend to have less body fat when compared to women. They also tend to have more muscle than women. As a result, men generally burn more calories than women.
Age. Yes, metabolism appears to slow down with age. This is likely linked with a decrease in muscle mass that often occurs with age.

While a person’s default metabolic rate plays a big role in how many calories are burned daily, it’s not the sole determiner of how your body manages calories. Something called thermogenesis also plays a role in this. Thermogenesis refers to the process of how food is digested, absorbed, transported through the body and stored. Roughly 10% of all calories consumed from protein and carbohydrates are used by the body to digest and absorb nutrients.

Another significant factor in how the body manages calories is physical activity. The amount of physical activity completed daily dramatically impacts the number of calories burned by the body daily. While some bodily processes automatically burn calories, activities like running, walking, swimming and playing sports can burn hundreds of extra calories per hour above a person’s baseline rate for burning calories.

When Does Your Metabolism Slow Down?

Younger athlete and older athlete jogging together.

“Putting on weight” is a common complaint as people reach their 30s and 40s. Many people feel a “shift” in the way their bodies handle foods that they could eat without problems just a few years earlier. Yes, the evidence does show that metabolism may shift with age. Therefore, eating habits may require adjustment as we age.

According to a study published in August of 2021, metabolism peaks fairly early in life. We are then on a constant trajectory of keeping up with a shifting metabolism. The study also found that our metabolisms operate at “super speed” from the time we are born until the end of our teen years. However, we may not notice that our metabolisms are slowing down by about 3 percent annually until we reach age 20. At age 20, there is generally a significant “leveling off” that occurs as the metabolism reaches a new normal. The metabolism also slowly trickles down from middle age into a person’s “golden years.” A person in their 90s requires 26% fewer calories than a person in middle age.

Metabolism and Weight Gain

The most straightforward formula for gaining weight is taking in more calories than the body needs to function based on your activity levels. However, maintaining a stable weight can be complicated by a number of different factors, including your metabolism. It’s believed that the following mix of factors influences weight:

Genetic makeup.
Hormonal balance.
Diet composition.
Sleep.
Stress.
Underlying illnesses.
Environmental factors.
Decreased metabolism.

While the “surest” way to maintain a healthy weight is to eat the right amounts of calories and fat for your body type and lifestyle, choosing the right types of foods is also essential. The truth is that not all food is created equal. It’s important to eat whole, nutrient-filled foods that assist with things like promoting better sleep, keeping blood sugar stable, enabling the body to produce the right amounts of hormones and allowing you to stay full and satisfied for more extended periods.

How Can You Prevent Your Metabolism From Slowing Down?

Focus on Muscle Mass

Muscle mass plays a very important role in metabolism as we age. Muscle simply burns more calories than fat when we are in a resting state. That is because muscle burns more calories than fat. So, even while you sleep, your body will burn more calories. This means that having a lifestyle consisting of muscle-building foods combined with muscle-building workouts is a “metabolism hack” at any age. Being a muscle-minded person becomes non-negotiable as we age if we want to enjoy strength, energy and a healthy weight.

Age-related loss of muscle mass is a well-documented fact. People begin to lose between 3% and 5% of muscle each decade after turning 30. Researchers call the natural decline in muscle mass that occurs with age sarcopenia.

Researchers aren’t completely clear on why muscle declines so aggressively with age. One strong theory is that the natural decline of testosterone contributes to muscle loss. That’s because testosterone is considered a “muscle builder” that stimulates protein synthesis for muscle formation.

Get the Right Amount of Protein to Support Muscle Growth

While eating a muscle-minded diet is essential at any age, it becomes increasingly important as we age. Getting adequate protein levels in our diets is one of the most important things we can do to reduce muscle loss. Resistance-training exercises are also very beneficial for helping to promote healthy muscle mass as we age. Of course, having adequate protein levels in your diet when doing strength training is essential for being able to give your body the fuel it needs to keep up with workouts without becoming depleted.

Protein is pure muscle food. When we consume protein, it is broken down into amino acids used by the body to put on muscle. However, a common phenomenon known as anabolic resistance can throw a wrench in your plans even if you are eating what would be considered a balanced diet. Anabolic resistance reduces the body’s ability to break down and synthesize the protein we consume. The solution is to eat more high-quality protein. Some tips for optimizing muscle protein synthesis:

Divide protein equally between meals throughout the day.
Use protein from animal sources as the easiest way to get proper ratios of amino acids.
Avoid processed meats and foods that are full of additives and saturated fats.

It’s also important to be consistent with protein levels daily. Relying on sugary snacks that are easy to grab often leaves us going hours without a good protein source during the day. A consistent meal plan ensures that you’re getting in the healthy, whole protein sources needed to optimize protein use without significant gaps during the week.

Athlete using a dumbbell for strength training.

Do Strength Training

Along with diet, strength training is one of the most important ways to maintain muscle mass as we age. In addition to helping you burn calories more efficiently, strength training can help keep your bones strong as you age. If you have not been active recently, it’s always a good idea to check in with your doctor before beginning any strength training program for guidance on what activities you can do.

Minding Your Metabolism: Everyone Has the Power to Fuel Their Bodies the Right Way

It can feel like metabolism is simply all about the luck of the draw. However, nobody can escape the realities of the declining metabolisms and reduced muscle mass that come with age. The good news is that orienting our diets to work with the natural flow of the human metabolism is an easy way to control weight while nourishing the body to fight back against muscle loss.

At the bare minimum, make sure you’re getting at least .8 grams of protein for every kilogram of body weight, the recommended Dietary Allowance (RDA). Remember that quality, lean protein sources are best! It’s also wise to break up protein evenly throughout the day to ensure that your body isn’t “starved” for protein at any point. This could look like starting your day with a whole-egg scramble bowl before moving on to a lunch consisting of a smoked paprika chicken breast salad, a dinner consisting of chimichurri steak and a snack consisting of organic strawberry chia pudding.

Health December 10, 2021

Can Exercise Protect the Brain from Alzheimer’s Disease?

Important Points

For years, researchers have known that exercise helps prevent or reduce the severity of chronic conditions like heart disease.
Now, recent research shows that it is also good for the brain. Exercise may help prevent or delay Alzheimer’s disease and dementia.
There are many theories as to why exercise is beneficial in this regard. However, one theory has to do with iron.
Iron accumulation in the brain is associated with dementia and Alzheimer’s. Exercise helps the brain better metabolize iron, which may explain its beneficial role in preventing dementia.

Scientists have known for a long time that physical exercise offers a range of health benefits. It reduces the risk for chronic diseases, including heart disease, diabetes, and kidney disease.

In recent years, researchers are revealing that exercise is good for the brain, too. Physical activity has been shown to reduce the risk of issues like depression and anxiety.

Now, there is strong evidence that people can reduce their risk of later developing dementia by making key lifestyle changes, including exercising regularly and eating a healthy diet.

What Is Dementia?

Dementia is a disease that affects more than 55 million people worldwide. In most cases, it is progressive and leads to a deterioration in cognitive function. This deterioration goes beyond normal aging and affects memory, comprehension, and analytical skills.

Alzheimer’s disease is the most common form of dementia. According to the Centers for Disease Control and Prevention (CDC), it is one of the most common causes of death among adults, according to the Centers for Disease Control and Prevention (CDC). It currently ranks 6th as the leading cause of death among all adults. It is projected that the number of people diagnosed with Alzheimer’s Disease will continue to increase. According to the latest estimates, as many as 100 million more people will be diagnosed by 2050.

People tend to believe that Alzheimer’s Disease occurs later in life, but that is not necessarily true. Although the risk increases with age, symptoms can develop as early as when a person is in their 40s.

What We Know: Physical Activity Can Help Protect the Brain from Alzheimer’s Disease

Regularly exercising appears to be one of the best lifestyle changes that you can make to reduce the risk of developing dementia and Alzheimer’s disease. Just like our muscles can become more fit with exercise, so can our brain.

According to the Alzheimer’s Association, regular exercise can reduce the risk of cognitive decline. Over one-third of dementia cases are preventable through lifestyle changes, including physical exercise.

Why is that? Let’s take a look at what science says.

What Does the Research Say?

A recent study found that exercise may prevent Alzheimer’s by helping the brain better metabolize iron. The study found that Alzheimer’s, and aging in general, are both associated with changes in the way the brain metabolizes iron. Researchers theorize that the accumulation of iron in the brain contributes to the formation of plaques found in Alzheimer’s and other dementias. These plaques contain a toxic protein called beta-amyloid, which is found in autopsies of people with Alzheimer’s disease.

How does exercise help the brain better metabolize iron? Researchers know that regular exercise improves iron metabolism and prevents iron buildup in the brain, but they are uncertain why this is the case.

Scientists don’t fully understand how physical activity lowers dementia and Alzheimer’s risk. There are probably a combination of factors that contribute. Experts suggest that aerobic exercise can help reduce the risk of dementia by improving vascular health. This likely lessens the damage of Alzheimer’s effect on the brain, encouraging neuron growth and survival.

Medical research demonstrates that dementia starts affecting the brain many years before symptoms show up. Experts suggest that making lifestyle changes and healthy choices in your 40s may make a big difference in your dementia risk down the road.

What Kind of Exercise Should I Do?

Cardio

Aerobic exercise, in particular, may be especially beneficial for guarding against dementia. A study published in the Journal of Alzheimer’s Disease compared the cognitive function of two groups of sedentary adults aged 55 and older with dementia symptoms. The goal of the research was to find out if aerobic exercise would reduce brain atrophy and plaque buildup, which are both early markers of Alzheimer’s.

The control group performed aerobic exercise for 30 minutes at least four times a week, while the other group only did flexibility exercises. Although both groups experienced some cognitive benefits, the group that performed aerobic exercise lost less volume in the hippocampus area of the brain, which is a region that tends to deteriorate as dementia worsens.

What Kind Of Cardio Should I Do To Get Brain Benefits?

While you should always talk to your doctor about how much and what kind of cardio exercise is right for you, we recommend aiming for 30-minutes of aerobic exercise at least four days per week. Try:

Aerobic Dance or Zumba – Dancing is especially great for the brain as it requires you to learn complex choreography, which keeps the brain working. Dancing is also a social activity, and studies have found that social connection has been linked with a lowered risk of developing dementia.
Swimming – Swimming incorporates both cardio and strength. This is a great way to get both types of exercise in at once. It’s perfect if you struggle to find the time in your schedule to commit to both cardio and strength training.
Gardening – When people think of exercise, they often forget about gardening. But, this activity is a great way to get your cardio in. It counts as moderate to high-intensity exercise. Not only can it help guard against dementia, but spending time outdoors gardening can be a great way to de-stress after a particularly stressful day at work.
Walking – Walking is great for anyone. It suits all fitness levels and abilities. You don’t need any special equipment, and it can be done anywhere. Walking outdoors also provides unique benefits, including improved mood. Walking outdoors has been shown to reduce the risk of depression compared to walking indoors. So, it can be an excellent exercise for protecting against Alzheimer’s disease and reducing symptoms of depression.

Strength Training

Many strength training exercises, like boxing, can benefit brain health. Scientists say that just six months of strength training can help protect brain areas vulnerable to Alzheimer’s disease long term. They say that the beneficial results of regular strength training on the brain can last up to one year later.

What Kind Of Strength Training Should I Do to Help Prevent Alzheimer’s Disease?

Weight lifting – Weight training is especially beneficial when it comes to dementia. Animal studies have found that weight training helps promote the creation of new neurons in the brain’s memory centers.
Boxing – This exercise is helpful because it incorporates both strength and cardiovascular exercise.
Dancing – Like boxing, dancing is great because it enhances strength, cardio fitness, and flexibility.
High-Intensity Interval Training (HIIT)- The fitness giant CrossFit conducted a case study on the effect of high-intensity interval training (HIIT) combined with memory training and a ketogenic diet in treating mild dementia. They found that HIIT, together with memory training and a keto diet, had a beneficial impact on cognitive function and overall metabolic health.

Like exercise, eating healthy also reduces the risk of dementia. Research has shown that nutrition and dementia are related. A diet high in vegetables, fruits, and seafood can reduce the risk of dementia. A healthy diet plus exercise is the path to better health. These things can reduce the risk of high blood pressure and cholesterol, two factors related to heart issues, which can cause dementia. Therefore, a lifestyle that incorporates a healthy diet plus exercise is best.

How Often Should I Exercise?

All that it takes is just one workout to make our brain’s memory more fit. Of course, to get the most benefit, you should exercise regularly. Studies have shown that the cumulative effects of exercise can lead to long-term improvements in how our brains work and remember information. Therefore, coming up with a long-term exercise routine is best to reduce the risk of Alzheimer’s disease.

Final Thoughts

Although exercise or a healthy diet alone will not prevent Alzheimer’s disease, there are lifestyle factors that you can make to reduce the risk. The research on exercise and dementia shows that physical activity lowers the risk of developing dementia. It also helps improve dementia symptoms in people who have mild cognitive impairment. It is likely a combination of factors, including a healthy diet and regular physical activity, that is the most beneficial for dementia prevention.

Dietary Goals October 8, 2021

Is BMI Something You Should Worry About?

Stop Worrying About BMI

Like many, you’ve probably strolled into the doctor’s office for a simple checkup and had a few measurements taken. One of these measurements may have been your Body Mass Index or BMI. This is a measurement that records your height and weight, then categorizes your weight status as either underweight, healthy, overweight, or obese.

The problem with BMI is that it’s very antiquated. This measurement has been used since the 1800’s and doesn’t take very much into account, yet it’s still used today. The amount and location of body fat isn’t even taken into consideration with BMI, which means that an individual with a higher weight, yet lower body fat, may still be categorized as overweight or obese. A BMI this high on an athletic individual is obviously misleading.

So, why is BMI still a thing? Despite there being other, more accurate options for measuring your weight status or health, why is it still used today? That’s exactly what you’re going to be learning more about in this post. You’ll also walk away with some other fantastic options that can be used for checking your health!

A Brief History of BMI

Before dropping into some of the ways that BMI misses the ball, let’s talk about its origins.

The BMI measurement was created in the 1830’s by a mathematician named Lambert Adolphe Jacques Quetelet. What’s interesting about the creation of BMI is that it wasn’t even created by a physician, yet it’s used regularly in a physician’s protocol. The aim of the number was to determine whether a person is of a healthy weight by dividing their weight by their height squared. This number was then used as a statistic for a general population that would aid the government in allocating resources. What it didn’t do is pinpoint exact measures of health or weight status.

The scale of your BMI runs in ranges and places you into categories, which are still used today. You can see these below:

Below 18.5	Underweight
18.5-14.9	Healthy
25.0-29.9	Overweight
30.0 and above	Obese

Why BMI Misses the Mark

Now, is BMI accurate? In reality, using BMI as a measurement of health or weight status can be misleading. When you have an individual with higher amounts of muscle mass, their BMI may be inaccurate. Due to extra muscle contributing to their overall weight, they may be classified as overweight, even though they’re in great shape with a low percentage of body fat. This is due to the fact that BMI doesn’t take actual body fat percentage (or muscle mass) into account. These numbers are huge variables when it comes to determining the health of someone and they’re totally left out in this form of measurement.

The point of BMI is to keep up with weight and the rate of obesity, but can this really be used as a true indicator if it’s mislabeling healthy individuals as obese? In turn, it becomes an indirect measurement of obesity, and this can be seen in a study measuring trained and untrained individuals. The trained group, even though in better shape, had more individuals categorized as overweight than the untrained group. Therefore, some categorizations of people having their BMI measured are in fact wrong.

Even for an individual who does contain a higher percentage of body fat, BMI can still be slightly misleading. BMI doesn’t take the location of body fat into consideration. It’s no secret that an abundance of fat tissue in the midsection is bad for your health, but what if you carry it evenly throughout the body? When body fat is distributed throughout in an even manner, it’s detriment to your health may be reduced (but not eliminated). If you’re looking at BMI as a marker for health, it could be misleading due to the information it isn’t considering.

BMI may categorize you as overweight, or even obese, in cases where you may actually be in great shape. While it may be an accurate measurement for some scenarios, it doesn’t take everything into account, which limits the credibility of it.

So, why is it still used today?

BMI is a fast way of coming up with a supposed range of health in regard to weight. The number can be found out quickly and it’s been used for so long that it’s just stuck. It’s also still used because there is a large proportion of the population that isn’t athletic. Due to this, the ranges given can have some indication of actual weight status.

This, however, doesn’t mean that it’s an accurate measurement and there are much more effective ways of measuring your body composition, weight loss, and overall health.

Other Ways to Measure Health

DEXA Scans

DEXA scans are imaging tests that measure your bone density. While these are used to look for things like osteoporosis, they also show your body composition. This means that you get to see your other tissues like body fat and muscle mass. Using this information, you can differentiate what your weight is actually comprised of. Whereas with BMI an athletic person could be classified as overweight, a DEXA scan might show quite the opposite.

The only downside to the DEXA scans is that they can be slightly pricey. However, if this isn’t a concern for you, it’s a fantastic way to get an accurate read on your body.

Calipers

Body fat calipers are tools used for physically measuring the amount of fat present on your body. The process can range from just a few measurements to a full-on exam. This process requires assistance to reach all the locations, and they measurements are often taken from places such as your arms, legs, and stomach. These measurements are put into an equation that eventually produce your body fat percentage. When compare this method to BMI, it may offer you a much better idea of proportion of your weight is actually fat versus lean tissue.

The more places you have tested, the more accurate this outcome can be. There is, however, the chance of a user error in this test so this should be taken into consideration as well!

How Your Clothes Fit

While not an actual test, it can be extremely helpful. As you’re trying to see if things are changing for your body, you can always keep tabs on how your clothes fit. Let’s say the scale hasn’t changed for you, but you’ve been hitting the gym and eating better. However, you have noticed that you had to go down a belt loop for your pants to stay up! This is a good sign and shows that you’ve lost inches. Losing inches is often attributed to a loss in body fat that may accompany a gain in muscle mass. These changes may not show up with a BMI measurement, when in reality a lot is changing.

While not numerical data to use, it’s a great way of self-measuring some changes to your body.

Blood Pressure and Cholesterol

If you really just want to keep up with your health markers, this is where you should be checking. While BMI may give you some inclination of your weight status, these are measurements that can truly make a difference for your actual health. In many cases, some individuals may have a high BMI but be in fair health when looking at blood pressure and cholesterol. This isn’t always the case, but it can be a reality.

You’ll more than likely have these checked at the same time as your BMI, but maybe keep an eye on these instead of worrying about the outdated BMI you just received.

How You FEEL!

At the end of the day, no matter what that BMI says, how do you feel? Do you have energy? Can you do the things you enjoy doing? Are you happy? These are great measurements of health that often don’t get the recognition they deserve. We may look at an odd BMI measurement and completely forget that we were able to run a mile today. If you’re on a health journey, this is also a great place to focus your attention. Are you feeling better as you make these changes? While not a statistical date point, it carries a ton of value when actually tracking your wellness.

Conclusion

There are a ton of different ways in which you can measure your weight, body fat, muscle mass, and health. However, you still get the same old BMI score at the doctors office. It’s an outdated measurement that is still in play today, but don’t let it get you down. That number doesn’t carry as much value as you would assume it does. There is a lot that goes unrecognized in that measurement and this can make it inaccurate. BMI is outdated and isn’t something to fret over. You can always try something like a DEXA scan or body fat test that will provide you with an accurate measurement. In addition, you can try things that aren’t number based and truly go off how you feel!

Use what is relevant to you and your situations and keep moving forward!

Fitness September 24, 2021

Fight Intensity with Intensity: Managing Stress with Exercise

Does life feel like a stress factory? It turns out that the way to slow down stress is to rev up your gears. While it may seem counterproductive, doing more is the best stress-management technique if that “more” involves your workout. Yes, regular exercise is the stress-busting secret that everyone needs to remember when they feel tense, anxious and overwhelmed. Do you need a stress escape plan? Take a look at the secret to managing stress with exercise.

Your Brain Supplies You With Your Own Stress-Management Coaches: Meet the Endorphins

Most of us know how good that post-workout glow feels. It can feel like we’ve discovered the secret switch for suddenly feeling more energized, confident and motivated. However, we can just as easily forget how good working out feels once our schedules fill up with work commitments, home-life commitments and distractions. Once you know the science behind why working out leaves you feeling like you’re on top of the world, it’s pretty hard to skip a workout.

It’s all thanks to endorphins. Endorphins are your body’s feel-good neurotransmitters. You’ve definitely already met endorphins if you’ve ever worked out hard, went for a run or simply danced around! Endorphins are natural analgesics that help to diminish pain. Your body releases them during workouts because it knows that you’re “feeling the burn.”

Because endorphins act on the brain’s opioid receptors, they create the feeling of a natural “high” that can reduce pain, increase pleasure and leave you with a general sense of increased well-being. Researchers have known about the link between exercise and the stress-reducing benefits of endorphin release for decades. However, the stressful pace of modern life has more and more researchers looking at the benefits of exercise for stress relief. If you really want to ramp up the feel-good, stress-busting hormones, you may need to ramp up your workouts. While any form of exercise can positively affect mood, people going hard against stress are going hard in the gym. Next, take a look at the emerging research on moderate versus heavy exercise for stress relief.

How Heavy Exercise Can Help With Stress Reduction

First, it’s helpful to know the baseline recommendation for using exercise and physical activity for wellness. The current guidelines from the Centers for Disease Control (CDC) suggest that adults should strive to engage in at least 150 minutes of moderate-intensity aerobic exercise weekly. If you’re doing vigorous-intensity workouts, the recommended time drops down to 75 minutes weekly. Keep in mind that this is the recommendation simply for improving and maintaining physical health. People seeking to use workouts to improve mental health may want to tweak this suggestion a bit to create more of a “therapeutic” schedule. In fact, research supports this.

In a 2018 study, researchers looked at opioid release after high-intensity interval training (HIIT) to gauge the positive effects of physical exercise on mood and stress levels. They found that HIIT leads to a strong endorphin release in the brain that likely alleviates both physical and emotional stress. Here’s a closer look at the data roundup:

HIIT substantially increased the release of endorphins and opioid peptides in areas of the brain that control pain and emotion.
HIIT’s ability to reduce “negative feelings” actually boosted endorphin release. Consider this confirmation that the no-pain-no-gain theory might be more valid than we thought!
Researchers were left to conclude that both negative and positive feelings created by physical exercise impact the opioid system.

The most exciting part of this study comes next. The impact of HIIT on the brain’s opioid system was compared to regular aerobic exercise. Researchers concluded that a traditional one-hour session of aerobic exercise did not produce the same endorphin release as HIIT. Of course, that’s not to say that “normal” aerobic exercise isn’t helpful for stress relief. While traditional exercise did produce feelings of pleasure and euphoria associated with endorphin release, the intensity of the results could not touch what study participants who endured HIIT experienced.

Tweaking Exercise Intensity Levels for Stronger Stress Relief

Photo of athlete performing rope climbs in the gym.

Let’s back up to cover precisely what the correlation between high-intensity workouts and endorphin release means for people trying to learn how to use exercise for stress relief. First, the thought that some exercise is better than no exercise still applies. Someone who cannot participate in high-intensity aerobics for any reason should not assume that they should skip working out because it doesn’t offer any benefits. Any mildly intense physical activity should get you a decent-sized endorphin release that can take the edge off. If you’re looking for intense stress relief, the answer is intense physical activity.

Knowing that high-intensity workouts lead to better stress relief is half the battle. The irony of using intense workouts for stress relief is that the endorphin rush that you’re trying to invoke in your opioid receptors can only be created by creating unpleasant feelings. That’s because your body releases endorphins in response to pain and physical stress during workouts. To stay on track with using exercise for meaningful stress relief, you have to get in a mindset of getting rid of the bad feelings caused by stress by taking on even more bad feelings during a grueling workout before reaching the point where the pain turns to pleasure.

Getting the motivation for this can be challenging for anyone. Negative feelings associated with intense exercise discourage exercise in a considerable percentage of the general population. This is where consistency and planning become so important. You need to build a mindset that allows you to take on the physical and emotional demands of putting in a workout.

How To Stay Motivated

Here are some tips for staying motivated to get your workouts in — even if you know they might make you wince:

Set of workout clothes ready to go. — Keep your workout clothes ready to go!

Get your workout in early. If your schedule allows, make your workout the first thing you do every morning. Scheduling your workout for later in the day gives you most of the day to try to talk yourself out of doing it. What’s more, unexpected things can pop up during your day to rob you of the time you’ve set aside for your workout. Exercising first thing also gives you the confidence boost and optimism that come with accomplishing something very hard before more people have even rolled down the top sheet! If you’re having a hard time getting started in the morning, you can gradually adjust your workout time to be earlier and earlier every day until you can get there.
Make sure there’s a “treat” waiting. Don’t put yourself in the position to be desperate for anything you can get your hands on after you finish an intense workout. While it doesn’t necessarily have to be a treat, giving yourself a snack or meal to look forward to when your workout is complete can be a big motivator. Of course, you’ll want to make sure that the food or beverage you select will replenish and restore you without undoing any of your hard work. If you’re planning morning workouts, consider having something like healthy banana pancakes or a keto egg scramble waiting for you in the fridge!
Keep your workout clothes ready. The goal is to make sure you never have excuses. Following each workout, prepare your workout clothes and gear for the next workout! This will ensure that they are always waiting for you.
Discover exercises you enjoy. HIIT workouts come in many forms! You don’t have to commit to just one option. In fact, many HIIT workout programs out there combine traditional cardio with yoga, boxing, ballet and more!
Bring a friend along. If you’re desperate to relieve stress, there’s a good chance that the people you live or work with also need some stress-busting tools. Why not get a partner or group? Studies show that having a workout partner increases the amount of time spent working out!
Just remember that even a small amount of exercise helps. Exercise in almost any form or intensity level can be a stress reliever. So, if you are out of shape, start by gradually building up your fitness level. You’ll still get the stress relieving benefits of exercise while slowly becoming healthier.

The research is becoming more apparent on one thing. Pain may be the only way to gain peace of mind when it comes to your workout. If you’ve fallen into a sedentary way of being, the argument for getting out there to feel the burn has never been stronger. If you’re already exercising without getting the stress-relieving benefits that you want, the answer may be to ramp things up.

Let the Stress Reduction Begin!

If you’re feeling motivated to reduce stress using high-intensity workouts, make sure you’re setting yourself up for success. It’s essential to get proper nutrition through complete, healthy meals when doing intense workouts because your body needs the right fuel to perform—as always, using a meal prep service is an excellent way for busy health-minded people to stay on top of things without feeling vulnerable to hunger, cravings and low energy.

Dietary Goals August 27, 2021

Understanding Gentle Nutrition in Intuitive Eating

Many of us have been there before— trying out another fad diet, feeling restricted and unsatisfied, and finally giving up and feeling guilty, only to start the cycle over again. Nutrition is one of the most important aspects of health. We need to fuel our bodies to function our best, but dieting doesn’t always leave us feeling that way. Intuitive eating teaches us to let go of restrictions and rules and listen to what our bodies and minds need. It helps us build a healthy and positive relationship with food and our bodies. Gentle nutrition is the final step in intuitive eating. It focuses on taking care of our bodies and minds and feeling satisfied while eating a balanced diet that gives us all the nutrition we need.

Nutrition should be a lifelong commitment, not a fad. To build these lifestyle changes, they need to be not only healthy but also sustainable. The fact is food is meant to be enjoyed and is not just there for survival. We need a balance. So, how can we be sure we’re supplying our bodies proper nutrients in adequate amounts without counting, measuring, or obsessing? Cue gentle nutrition. Here are some ways to better understand gentle nutrition and how to get started.

Understand Your Food

Before we can eat intuitively and make healthy dietary choices without needing to read labels, we need to have at least a basic understanding of our food choices. For example, whole grains are excellent sources of complex carbohydrates, while white bread is a simple carbohydrate that is not as rich in fiber and micronutrients. Take note of some healthy sources of fats and good protein sources, understand antioxidants, and so on. Learn about fiber and probiotics. You don’t need to get into the details, but you should have a general idea of what different categories of foods have to offer. Once you understand that, it’s easier to eat a balanced diet without paying attention to the nutrition label. Try our Balanced Meal Plan to make meals easier for you. We do the macro calculations, and you sit back and enjoy your food!

Take Note of How Foods Make You Feel

With intuitive eating, we try to let go of the idea that there are good and bad foods. As soon as you set limits on yourself, labeling foods as “bad” or off-limits, you start to feel restricted and fall into the pattern of dieting. Take notes of how you feel after eating your meals. It helps to write it down— what did you eat, and how did you feel afterward? You can use a food diary. This makes it easy to identify whether certain foods make you feel bad or good afterward. Everybody is different, and that is why no one diet works for everyone. You might have some intolerances or allergies that make you bloated or sick. Some foods might make you feel sluggish and heavy, while others give you energy and make you feel good. Write it all down until you notice patterns. That way, you’re not eliminating or restricting foods because someone told you to, but because you know they don’t make you feel good, and you don’t want them. You may still choose to treat yourself, and that’s fine! The reasons behind your food choices should always be positive and come from a place of self-care. You can still avoid certain foods or choose to eat plant-based, keto, or sugar-free, but your “why” is what makes the difference between dieting and gentle nutrition.

Differentiate Between Being Full and Satisfied

A big part of intuitive eating is tuning into your hunger cues and honoring them. If you’re hungry, eat. However, sometimes we eat a full meal, and while we no longer feel the physical hunger, we still aren’t satisfied. Intuitive eating focuses on both feelings because we don’t eat to simply be full— we also eat for enjoyment.Honor your cravings and eat in a way that leaves you satisfied both physically and mentally. When we don’t honor cravings, feelings of restriction start to pour in, and we don’t want that. If you eat a bowl of veggies but feel unhappy and want some pasta, then go for it! Pay attention to your food, try not to multitask while eating, and truly enjoy the experience of mealtime. This will also tremendously help with understanding and listening to your body and what it needs.

Zoom Out

Stop stressing about each meal and trying to balance out every plate with enough carbohydrates, proteins, and healthy fats. Look at the bigger picture. You can reflect on your food choices at the end of the day— did I eat a balanced diet today? Put all the meals together. Maybe your breakfast was primarily carbohydrates, but your dinner had lots of protein and veggies. As long as you feel good, that’s what matters. You may even wish to assess weeks at a time so that it feels less intimidating. Nobody’s perfect and intuitive eating embraces that. The goal of gentle nutrition is to eat a balanced diet overall, which means you don’t need to stress over each thing you eat but rather look at the big picture.

Prepare and Plan

Although intuitive eating focuses on listening to your body, sometimes the easiest way to start with any lifestyle change is to plan and prepare. Have a rough idea of what meals you’d like to eat throughout the week or month, or at least what ingredients you want to have in your kitchen. Not only will this help you stay organized and save you time, but it will also help you plan balanced meals. When you go to the grocery store, try to cover all your bases— fruits, veggies, carbohydrates, protein, and healthy fats. That way, you have everything you need to make your nutritious meals. If you don’t have enough ingredients, eating intuitively while balancing meals can be tricky and intimidating.

Try New Things

The easiest way to eat a balanced diet and ensure you’re getting all the nutrients you need is to diversify your grocery list. Every week, or however often you go grocery shopping, pick out a fruit or vegetable that you haven’t had in a while (or maybe ever). Not only will this allow you to get creative in the kitchen, but eating a variety of produce helps you get all the different vitamins and minerals that you need. Try to pick a variety of colors when you choose fruits and veggies, as the colors often correlate with different antioxidants and micronutrients. Eating the rainbow will brighten up your plate and is a fun way to ensure you’re getting a broad list of micronutrients. Aim for at least three colors on your plate. Try to incorporate different sources of protein, as well. Instead of having chicken every night, get creative and make a plant-based dinner with tofu or chickpeas. Our Plant-Based Meals can inspire you to try some new foods you may not have had before.

Cook At Home More

While we don’t want to restrict anything, it’s a known fact that homemade meals are generally healthier than eating out constantly. You shouldn’t be afraid to eat at a restaurant with friends, but you should get to know your kitchen well. When time and your schedule allows, cooking can help build a healthy relationship with food because you can put love, time, and creativity into everything you eat. The why of intuitive eating and gentle nutrition is the most important part— if you’re doing something to care for your body and mental health versus having the mentality of restricting and guilt, then you’re on the right track.

Add to Your Favorite Meals

Instead of restricting, switch your mindset to adding. What can I add to this meal to make it even more nutritious while still tasting delicious? If you don’t like the taste of your new dish, feel free to stick to the original. Remember, it’s all about balance. One chocolate ice cream dessert won’t change anything, but if you can make it with bananas or avocado instead of heavy cream and still love the taste— why not? Get adventurous and find your love for cooking and improvising in the kitchen. Add some green peas to your mac and cheese, blend some spinach into your morning smoothies, or add some nuts and seeds to your muffins for some added omega-3 fats and protein.

Be Easy on Yourself

Remember that eating intuitively should make you feel good and improve your relationship with food. The principle itself is called “gentle” nutrition. You shouldn’t feel guilty for eating that piece of chocolate cake, eating white bread instead of whole wheat, or not having any protein in your dinner. The point of gentle nutrition is to guide you to a balanced diet and to help you let go of any negative feelings towards food. This is the final step in intuitive eating for a reason— if you’re stuck in a “diet” mentality and haven’t fully fixed any negative relationship with food you may have, focusing on nutrition can be a step backward.

Sources:
https://colleenchristensennutrition.com/getting-started-with-gentle-nutrition/
https://karalydon.com/intuitive-eating/practice-gentle-nutrition-intuitive-eating/
https://nourishrx.com/6-strategies-for-embracing-gentle-nutrition/
https://www.rachaelhartleynutrition.com/blog/how-to-practice-gentle-nutrition-in-intuitive-eating

Dietary Goals August 20, 2021

What We All Need to Know About the Eating Habits of Olympians

How do you eat like a champion? From watching the Olympics in Tokyo, many people are feeling inspired by the endurance displayed by the world’s top athletes to begin fueling their own bodies a bit differently. For top-tier athletes, diet is closely tied with peak performance. The truth is that the “average person” doesn’t necessarily need the same caloric intake as athletes who spend hours training each day. For instance, the 12,000 calories that Michael Phelps consumed during training leading up to the 2008 Summer Olympics in Beijing would do more harm than good for nearly everyone else. It’s not uncommon for Olympic athletes to consume double or triple the number of calories recommended for “ordinary” people during peak training periods.

While it’s easy to get caught up on the number of calories top-level athletes take in, the lesson is really found in the types of calories these athletes consume. There are plenty of eating tips that everyday people can borrow from Olympians for peak life performance. Let’s explore what we can learn from how Olympians eat.

Keeping Your Eye on the Prize Starts on the Plate: Modeling Your Diet After Olympians

You may know Laurie Hernandez as an Olympic gold medalist for the U.S. gymnastics teams. Laurie is also a big advocate of sharing tips for healthy eating. After competing in the Olympics for the first time at age 16, Laurie became committed to ensuring that she was fueling her body properly. This commitment to staying fueled both on and off the mat helped the gymnast become the youngest celebrity ever to win a top place on “Dancing with the Stars.” She recently shared a sample menu of her eating habits on a typical day with USADA. Here’s a look:

Breakfast: Breakfast for Laurie typically includes a protein-rich mix of scrambled eggs, turkey and cheese. Something like a keto egg scramble fits in nicely with this type of plan. If she’s in a rush, she’ll choose some fruit or yogurt on the go. She’s also a fan of sitting down with a warm bowl of oatmeal on slower mornings. The one thing that Laurie has every morning is almond milk. In fact, the athlete swears by using almond milk in her coffee and cereal in place of regular milk.
Lunch: The middle meal of the day is usually a sandwich with grilled chicken or turkey. On days when she’s eating lighter because she’s headed to the gym, she’ll opt for a salad that contains fruit, meat and nuts to create a light, quick way to get a balanced meal without feeling overly full.
Dinner: For dinner, Laurie peppers in a mix of carbs, protein and vegetables. Her favorite dinnertime proteins are grilled chicken and salmon. Her carbs of choice are quinoa and brown rice.
Snacks: Yes, this Olympian does snack! However, don’t picture this top-level athlete shoving her hand into a bag of chips each night just yet. Laurie uses snacks to fill in any gaps her meals may have left to get various nutrient requirements in her diet. That means that her snacks are always intentional and meaningful. A typical snack for Laurie might include nuts, berries and bananas. Interestingly, she prefers fresh, whole foods over things like protein bars because she doesn’t like the uncertainty of the ingredients in prepackaged, mass-produced snacks. Laurie is a fan of homemade granolas that might include honey or chocolate chips for some wholesome sweetness.

The one meal tip that is true every single day for Laurie is that she never skips meals. The athlete recognizes the need to give the body complete, balanced nutrition that rests on her ability to plan ahead for each meal period of the day. While Laurie doesn’t track calories, she is consistent with having appropriate portions of nutrient-rich foods every day.

What Do You Need in Your Diet When Training Like an Athlete?

Let’s start with protein. Olympic athletes live for protein. However, anyone who works out or trains regularly should also prioritize a protein-rich diet. Just how much protein do you need when training? The answer can vary based on how you’re training. According to the USADA, this is how much protein is needed for various types of training:

Endurance: 1.2 to 1.4 grams of protein per kilogram of body weight.
Strength (Muscle Gain): 1.6 to 2 grams of protein per kilogram of body weight.
Strength (Muscle Maintenance): 1.6 to 1.7 grams of protein per kilogram of body weight.
Weight Restricted: 1.8 to 2 grams of protein per kilogram of body weight.

Next, it’s time to focus on fat. It’s recommended that athletes consume 20 percent to 35 percent of their calories from fat. Some sources of healthy fat that are recommended in the official USADA guidelines include dairy products, cooked meats, fish, nuts and avocados.

It’s also recommended that athletes use their diets to promote gut health. To achieve proper gut balance for optimal health and performance, athletes can consume foods rich in probiotics. Getting the right balance of healthy bacteria in the gut via probiotics helps prevent illness and boost the body’s natural immune system. The easiest way to get probiotics in your diet is simply by eating yogurt. However, probiotics are also found abundantly in fermented foods like miso or keifer.

Hydration is also a big part of the Olympic diet. As you may know, 60 percent of body weight is water! When we train vigorously, we lose fluid at a rapid pace through our sweat and breath. It’s essential to replenish the water that is lost throughout a training session to ensure that we don’t decrease blood circulation in a way that leads to poor performance, tiredness and injury. Here’s a look at the hydration protocol outlined by the USADA:

Athletes should drink 7 ounces to 12 ounces of cold water before working out.
Drinking should not be restricted during workouts. Drinking 4 ounces to 8 ounces of a cold fluid is recommended every 15 to 20 minutes.
Athletes should not wait to drink until they feel thirsty because dehydration begins before thirst forms.
Beverages with caffeine, alcohol and excessive carbs should be avoided.

What If You Want to Eat Like an Olympian Without Training?

You may be simply looking for some diet tips from Olympians even though you don’t necessarily need the hundreds or thousands of extra calories per day that are required when you’re in the midst of intense training. Many of the tips offered by top-level athletes still stand. The big point to walk away with for “ordinary people” looking for Olympic-level nutrition is that balance and consistency are the keys. The one thing that all Olympic athletes have in common is that they are never “surprised” by mealtimes. They know that being caught hungry at the last minute can lead to cravings that throw their eating plans off balance. If you’re wondering how to create a balanced meal plan, the goal is to keep a constant rotation of interesting and tasty vegetables, fruits, healthy grains and lean proteins on hand.

One thing that’s notable about Olympians is that they don’t shy away from snacking! While snacking has a bad reputation in popular culture, athletes view snacks as essential tools for making up for any nutritional gaps in their meals while also providing fuel between meals. When you plan to eat healthy, appetizing snacks, these foods can become “fuel boosters” that contribute to a healthy diet instead of sources of temptation that leave you feeling lethargic due to wonky blood sugar.

The final thing to remember is that it’s not necessary to always eat like you’re in training mode if you’re not an Olympian. Many nutritionists recommend using something called the 80/20 rule when planning your diet:

Following the 80/20 rule, you can “freestyle” your food plans 20 percent of the time as long as you’re sticking to a balanced, disciplined food plan 80 percent of the time.

An easy way to stick to the 80/20 rules is to have all of your meals planned out for Monday through Friday using a meal prep service before allowing yourself to enjoy time out with friends on the weekends. Planning ahead will help you avoid decision fatigue, which can sabotage your Olympic eating goals.

Just remember: Olympians don’t become Olympians without a plan. The easiest way to gear up for better mental and physical performance is to make a solid, no-fuss plan for healthy meals and snacks that allows you to be a champion of life!

Fitness July 22, 2021

Here’s How Quickly We Become “Unfit” If We Drop Our Exercise Routines

Think peak fitness is yours to keep forever? Think again! It’s common for fitness levels to plummet after just a few short weeks of inactivity. No, it’s not your imagination if you swear that you feel and look different after taking a week off from the gym. Your body may have reverted significantly during that brief window. Why is it so easy to become unfit? Blame entropy.

Our bodies need to be in constant motion to maintain fitness levels. If we “slack off” for any amount of time, our bodies are quick to become “deconditioned.” Even people who have been training for years can see significant decreases in fitness if they take just a few weeks off. That doesn’t mean that you should never take a day off from training. However, you should be aware of the role that consistency plays in helping you to enjoy prolonged fitness without the need to start from scratch every time life gets busy. The good news is that knowing why our bodies want to get back to a very unfit base can help us build routines that promote sustained fitness. Take a look at everything you ever wanted to know about why it’s so easy to get unfit!

First, Here’s How We Get Fit

Everything that we put our bodies through helps us to adapt, toughen up and become more tolerant. That’s why an exercise that seems complicated one week may be downright breezy the next. Our bodies are working towards higher and higher fitness levels while we’re consistent with exercise. If we’re adding in healthy meals full of complete nutrition for feeding our muscles with lean proteins, leafy greens and healthy grains, we often see even better results because we have the energy to get through our workouts without battling cravings.

How Does Fitness Fall Apart?

Even fitness that feels like it’s peaking at higher levels can go bust. Pursuing a fit life doesn’t leave any room for resting on your laurels because your body needs to stay in motion to keep that fitness momentum. Just ask science.

A person who builds up strength and fitness over a long period of time can experience reduced fitness in just a few weeks of no training. One study examined the effects of de-conditioning on a female master athlete after an injury. In that study, it took just four weeks of de-training for the participant to experience a significant decrease in fitness, as evidenced by a reduction of VO2max scores of 25.7 percent. VO2 max scores represent the maximum volume of oxygen that your body can use during exercise. This score is frequently used to measure cardiovascular fitness in athletes.

The simple reason is that the body doesn’t have a need to stay fit once the stress of training is lifted. The average person can expect to see their cardiorespiratory fitness return to pre-training levels in just eight weeks. Yes, that means that months or years of hard work will put you right back where you started in terms of the amount of oxygen your body uses during physical activity. We also know that blood, and plasma volumes can dip by as much as 12 percent within four weeks of a person ending their training routine. Those declines are simply due to the reduction in stress being placed on the heart and muscles. When researchers looked at 21 runners who participated in the 2016 Boston Marathon, they found that four weeks of using reduced routines caused cardio fitness levels to drop significantly. However, researchers noted that maintaining a decreased routine helped the runners avoid even larger drops in fitness. Let that be a lesson that something is better than nothing if you’re trying to maintain some level of cardio fitness during a period where things like time restraints or life obstacles are making it difficult to work out at full capacity.

What About Muscle Strength?

According to researchers, athletes will begin to lose muscle strength in just three weeks if they aren’t working out! That means that just a month away from your fitness routine can create a very noticeable difference in muscle strength and appearance. The big deal about losing muscle strength is that muscles are very important for overall health and leanness. Muscles burn more calories than fat, even outside the gym. That’s true even when you’re simply sitting on the couch watching television. As a result, a person with higher muscle mass will typically burn more calories than a person with lower muscle mass throughout the course of an average day. When muscles are allowed to atrophy, this opens the door for sudden weight gain.

Why Don’t Our Bodies Just Stay Fit?

The human body is smart. It’s not in the business of maintaining all kinds of “expensive” muscle just so that you can look good. In truth, our bodies will default to the easiest baseline when we don’t put them through the wringer in training. If it’s just about preserving calories for survival, the body doesn’t “care” about putting energy into cardiovascular performance or lean muscle. The default is to build fat that doesn’t burn off as many calories as lean muscle. This is why keeping muscle on takes so much work. Of course, the catch to this is that it becomes much easier to stay inactive once we are inactive. When we decrease in fitness, we have less energy. All it takes is an excuse like being too busy, not wanting to drive to the gym or saying that we’ll go tomorrow to get even deeper into the cycle of reverse fitness.

How to Maintain Fitness

The best way to stay fit is to never fall off the fitness wagon. Once you understand how easily your body will revert back to your pre-training performance level and appearance, it’s hard to ever want to let yourself slide backward. Here are some tips for how to preserve fitness:

#1 Customize a meal plan that fuels your body based on the workouts you’re doing. You’re more likely to give up on a fitness routine if you feel hungry, deprived or weak. You may also sabotage all of the hard work you’ve done by grabbing for comfort foods at the end of a long day. The best way to combat this is by using meal prep to ensure that a balanced, proportioned and satisfying meal is always waiting at every mealtime of the day.

# 2 Remember that doing something is better than nothing. As researchers point out, athletes were able to avoid considerable dips in fitness by keeping up with some level of training. This created much better outcomes than if they had stopped running “cold turkey.”

#3 Adjust your diet based on your fitness levels. If you’re eating more calories when you’re training hard, don’t forget to adjust your diet for the times when you’re not as active. It’s not necessary to eat like you’re training when you’re not training. When your muscles aren’t burning those extra calories, you may be more likely to put on fat instead. Focus on healthy meals that are the right size based on your daily intake needs.

#4 Create fitness plans that actually work for your life. If you find yourself constantly committing to rigorous workout plans that you abandon after a few weeks, this may be a sign that you’re taking on too much all at once. A better approach may be to design a fitness plan that’s more sustainable for your lifestyle. You may find that doing workouts that you enjoy helps you to avoid the need to constantly “start from scratch” after your fitness levels reset with every lapse.

The bottom line is that it’s not a matter of you against your body. Yes, your body wants to get back to baseline. However, consistency that’s powered with a positive mindset can help you to enjoy long-term fitness.

Don’t Forget to Get Support

One of the reasons why so many people fail to maintain fitness after achieving it is that they don’t have support! It’s very easy to fall into a four-week funk that sets our fitness level back to zero when we don’t have support. To boost your chances of staying consistent, things like a trainer, fitness class or workout buddy should all be considered. If you’re constantly getting off track with eating properly for fitness, consider signing up for a meal prep service that delivers balanced, tasty meals that you select right to your door. In fact, researchers are very clear about the fact that nutrition has the most significant impact on fitness.

For people focused on getting fit, it’s essential to know about the benefits of improving diet and exercise at the same time. In one study designed to measure methods for improving health, researchers found that only participants in the group that received simultaneous nutrition and exercise counseling reached their goals when compared to participants in the nutrition-only and exercise-only groups.

Final Thoughts on Avoiding Fitness Entropy

The only real guard against reverse fitness is consistency! Making it as straightforward as possible to fit the right diet and exercise into your life is as close to a “hack” as anyone can get. Of course, the freedom to look and feel your best is the best inspiration for staying on track!

Dietary Goals June 24, 2021

Set Point and Settling Point: What Do These Theories Mean for Your Weight?

Weight maintenance is a part of health maintenance for many people. Setting weight goals can be an important way to reach health objectives based on your personal goals for fitness and well-being. However, understanding how to set weight goals can be challenging. When creating a weight-loss plan, there are two prevailing theories to know about called the set point theory and the settling point theory. Knowing the science behind both can put you in a good spot for understanding how to craft a way of eating, exercising and living that’s ideal for your body.

What We Know About How Our Bodies Use Food

Most people understand weight loss as a simple formula that’s based on calories in versus calories out. That means that we tend to gain or lose weight based on what we’re eating versus how much energy we’re expending. Is it really that simple? The answer can depend on which scientist you ask.

The truth is that your body’s relationship with food is complicated. While it makes sense that excess fat storage occurs when there is an excess amount of calories taken in without being expended, it’s also very likely that a variety of physiological factors also determine how the body uses food. This is where the understanding of setting point versus settling point comes into play. Let’s dive in for a crash course on the things nobody ever told you about what your body thinks of your diet.

What Is the Set Point Theory?

The foundation of the set point theory is that the human body has an “internal control mechanism” that wants your body to maintain a certain body fat percentage. This “set point” varies by person based on physiological factors. In fact, scientists even know where this “set point” mechanism is located. It is believed to be nested in the brain’s lateral hypothalamus that is responsible for regul a tion each person’s metabolism. The hypothalamus communicates directly with your body’s fat cells to release insulin and hunger-related hormones. At the core of the set point model is the idea that we each have a genetically preset weight range that our bodies are actively trying to get back to regardless of our behavioral changes. While we may see temporary changes in weight, our bodies are working behind the scenes to override our efforts to get us back to that preset weight range by resetting our metabolic function.

If you’ve ever felt like you gained or maintained weight when eating less, it may not have just been your perception. Your “set point” regulators may have triggered a slowing of your metabolism to ensure that you don’t dip below your “set” percentage of body fat. In fact, studies have shown that severe caloric restriction can depress resting metabolism by 23 percent.

What Is the Settling Point Theory

The settling point theory focuses on behavior over biology. First proposed by a researcher named James Hill of the University of Colorado, the settling point theory hinges on the idea that we settle into habits for diet and physical activity based on several factors. However, it does assign some importance to biological influence when determining weight-related habits. This is where the confusion between set point and settling point comes in for some people. The big difference here is that the settling point theory cites genetic predisposition as an influence on behavioral choices instead of being responsible for actually setting your metabolism. Here’s a look at some factors other than genetic predisposition that are believed to impact weight based on the settling point theory:

Learned behaviors.
Environmental cues.
Sensitivity to food-related cues.

Researchers who back the settling point theory point to evidence that health interventions focused on incorporating physical activity into a weight-loss plan have the greatest success rates. It’s very important to note that the settling theory doesn’t “blame” people for their weight problems because it assumes that weight gain comes down to “bad” behavior. This theory simply recognizes that a combination of genetic and learned behaviors influence eating behaviors. For people trying to lose weight, the settling point theory can be more encouraging than the set point theory because it means that obstacles to weight loss are technically removable with behavioral changes. By contrast, the set point theory is based on the idea that our bodies essentially have internal “weight clocks” that are set for a certain percentage of body fat that cannot be undone.

Separating Fact From Fiction: Is the Set Point Theory True?

The answer is that we aren’t sure yet. The set point theory is something that researchers are still studying. The set point theory may have some validity. However, the exact amount of power that our body’s internal “weight clock” has on our ability to lose weight has yet to be determined. Many researchers are quick to point out that our “set point” might not be as set as we think, even if this theory turns out to be true. In fact, we can actually sabotage our personal set points if we create long-term habits for excessive eating paired with a lack of exercise. Researchers at Beth Israel Deaconess Medical Center at Harvard point out that it’s actually possible to create a higher set point beyond our original predetermined set point through long-term habits.

Of course, the risk with only subscribing to the set point theory is that there’s a lot of discouragement wrapped up in this theory. The set point theory is not permission to “give up” on healthy eating simply because the science says you have no control over your weight. By contrast, this information should be used to craft a tailored, highly personalized diet plan that takes into account your specific nutritional needs.

Tying the Two Theories Together

We know that “starvation” diets can slow the metabolism and lead to weight gain. We also know that exercise is one of the most effective tools for lowering body weight. In addition to burning calories in the moment, exercise also turns us into calorie-burning machines even when we’re not actively working out because it builds muscle that passively burns more fat. This is where the theories of set point and settling point intersect. What may seem like two conflicting points of view clashing is the marriage of two aspects of how the body maintains a healthy weight.

Let’s do a roundup of what we know based on what was covered so far. The settling point theory pushes the idea that physical exercise can help us “hack” our predispositions to get within our desired weight range. Next, even researchers who follow the set point theory agree that unhealthy behavioral patterns can actually increase our set points. It seems that the answer is a healthy, balanced lifestyle regardless of which theory we follow. More importantly, we need to understand the importance of using the right fuel if we try to use exercise and activity as a balance to whatever our genetic predispositions might be. With the understanding that not consuming enough calories can lead to weight gain under the set point theory in mind, we know that consuming enough healthy calories is essential for reducing our set points.

Making Sense of Set Point and Settling Point From a “Whole Picture” Standpoint

When looking at these two theories, we should really be focusing on set point, and settling point instead set point versus set point. That’s because both theories ultimately boil down to the idea that healthy, nourishing foods paired with a good amount of physical activity make it easier to maintain a healthy weight. While not everyone has the time or means to pay someone to design a genetically specific diet plan for them, we can all focus on high-protein foods full of healthy fats, fiber, antioxidants and essential minerals in appropriate portions.

LoCal Foodz Teriyaki Steak with Egg White Scramble

One of the best ways to avoid that “creep” toward a higher set point is to be conscious about meal planning to avoid the urge to reach for whatever is fast and convenient. Unfortunately, grabbing for the nearest thing when we don’t have healthy meals and snacks waiting for us often means grabbing for calorie-dense, nutrient-void foods. Research shows that meal planning is associated with a healthier diet, a better variety of foods, weight loss and reduced obesity. That could mean that opting for something like a complete high-protein meal plan tailored to meet your daily calorie goals could be ideal for making sure you’re getting the calories you need for energy and health without the perils of being short on time. If one time of the day is your weak spot due to a hectic schedule, you may want to focus on just making sure you always have a high-powered, energy-boosting breakfast waiting for you.

Do these insights about set point versus settling point ring some bells about your own experience with trying to maintain a specific weight? Let us know if you can relate to feeling like your weight has been “set” by genetic factors. You can also let us know what you plan to do with this information now that you know more!

Dietary Goals April 11, 2021

Beyond the Basics: Why Tracking Your Macros Matters

When it comes to creating healthy meals, meal prepping, or taking control of our nutrition, calories only paint part of the picture. Calories are simply a measure of energy. They ensure we are receiving energy to go about our day, crush our workouts, or recover from those workouts.

However, just counting calories doesn’t explain the nutritional aspects of what we consume. If we have specific goals in mind, calories are only a fraction of what we need to be aware of.

Macronutrients, on the other hand, reveal the nutritional benefits of each type of food consumed. Research has shown macro counting is specifically beneficial for those seeking performance or body composition improvements as certain ratios of proteins, carbs, and fats are essential for optimized performance.

Nutritional Benefits of Macronutrient Tracking

Not all calories are created equal. In fact, which macronutrient we consume determines the calorie content. A single gram of protein or carbohydrate will have 4 calories, whereas a gram of fat will have 9 calories. So, if we eat 125 g of protein, that’s 500 calories from protein, leaving 1,500 calories to split between fat and carbs.

But macros do more than determine calorie counts. They can help us understand how different foods affect our bodies. Carb consumption triggers different hormones in the body, signaling a specific response — proteins and fat consumption also have these unique responses.

Carbohydrates function to provide and store energy, build macromolecules, and spare protein and fat for other uses. Protein, however, can be used to make hemoglobin, build muscle, and more. Finally, fats are the primary macros for storing energy, insulating and protecting organs, and regulating or signaling different hormones in the body.

Certain activities or bodily functions require more of one macronutrient than the others. So those who focus more on the composition of foods — i.e., which macros they’re hitting — are going to pay more attention to how they’re feeling and how their body reacts.

It may even help people meet their fitness goals! By understanding how different macros affect the body, we can create more satiety in our meals by adding more protein, boost energy with additional carbs or fats, and improve bodily functions.

For example, if we are primarily focused on building muscle mass, additional calories from protein to build that muscle is important in our diet. Now, if we are training for a marathon, higher carbs and protein are important to recover from such intense training. Each goal has accompanying proportions of macronutrients needed for success.

But what if we’re not interested in boosting performance? What if we just want to improve our nutrition and create healthy meals on a regular basis — is macro tracking right for that? YES!

Tracking Macros is Important in the Long Run

A healthy diet plan consists of a balance of all three macros at each meal. This ensures we are consuming adequate amounts of carbs, protein, and fats while providing enough energy to go about our day. Experience in tracking macros helps reveal which foods fall under which macronutrients to create balanced, healthy meals.

When aiming to lose weight, increasing protein and fat intake while decreasing carb intakes appears to be the optimal change. Studies have shown that increasing protein intake can help us feel full while lowering our daily calorie intake. Protein is the most satiating/slow-digesting of the macronutrients, so consuming more protein at the expense of other macros can be a smart choice. However, it’s important to slowly add more protein to your meal prep to avoid any stomach distress.

When trying to build lean muscle, increased carbs are necessary for energy during workouts as well as enough protein to recover and build muscles. In this case, nutrient timing is also important — carbs prime the body for activity, but also help the absorption rate of protein — and it may take a bit of trial and error to find what works for each individual.

Macro Tracking May Alleviate Mental Stress Related to Food

Oftentimes, people don’t realize how much they’re eating. Research shows we often underestimate our food intake (sometimes by as much as 30-50%). And the stress of trying to understand which foods are “good” for weight loss or muscle building can be detrimental to our mental health if we didn’t have macro-tracking available to us.

Without macro tracking, we can easily disregard how calorically dense foods can be. Serving sizes can be tricky, especially when it comes to irregularly sized foods (think: medium-sized apples vs. 100g of apple). This often skews our meal prep items towards high calories, and possibly more carbs, fats, or proteins than we need (or want).

As a result, we struggle to recognize how many calories our meals have… or fail to eat foods in appropriately-sized portions. When utilizing tools like Cronometer and MyFitnessPal, the stress of how much to eat in a single day fades away. The best part about these apps? When we have a specific goal to work towards, we can easily answer a few questions to have the app calculate our new macro goals for us!

Tracking Can Remove Bias Towards Certain Food Groups

Guessing how much we eat isn’t the only stressor surrounding our foods, though. Understanding what to eat can add tremendous stress when aiming to improve our diets. Food is supposed to be pleasurable as well as fueling for our day, so claiming foods as “forbidden” can make other foods less palatable.

However, a macro-tracking eating plan allows all foods to be enjoyed in a balanced way. The goal of a macro-based diet is to provide an individualized structure that allows for more than just chicken, rice, and vegetables. This way of eating provides both structure and comfort knowing no particular food is forbidden… they just affect our bodies differently.

After tracking our macros regularly for a period of time, we can begin to turn our nutrition into one big science experiment! First, we gain a historical perspective of ourselves by tracking regularly with no changes to the way we eat… we learn our tendencies, stress-eating habits, and our baseline macro breakdown.

We then can manipulate specific macros and quantities to elicit desired outcomes, such as weight loss or muscle building! And if we have a special event coming up, macro counting provides a cushion to (on occasion) manipulate our day to enjoy those once “forbidden foods” while still working towards our goals.

Is Macro Tracking Right for Your Goals?

Counting macros can be an eye-opening invitation for us to take a look at where the calories are coming from in our diet. It can provide structure in meal prep and freedom when dining out — it can even reveal our go-to nutritional habits (do we turn to carbs when we’re sad? Does a lack of fats in our diet make us tired and hungry often?). Seeing a complete macronutrient breakdown can help us better understand how our diets affect our bodies.

On the other hand, some people can get a little too obsessive with tracking their macros. This type of diet structure may not be ideal for those with past disordered eating patterns. While a great tool for many, it’s important to ensure it is the right tool for your unique needs. We don’t eat macros. We eat food that contains some or all of the macros in different amounts. A healthy lifestyle is about more than the number of macros you’re eating. This is just a place to start a lifestyle filled with nourishment and health.

Luckily, LoCal Foodz makes it easy to start tracking macros! With several meal plan options — from high-protein or low-carb plans to more balanced macro plans — there is something for every goal. Click here to view the meal plans (and their accompanying macro breakdowns to make tracking even easier)!

Dietary Goals March 11, 2021

Alcohol and Dieting—Can The Two Really Go Together?

There is high debate amongst nutrition and fitness enthusiasts as to whether alcohol should (or even could) be included in a healthy diet. This article reviews both the benefits and the detriments of drinking alcohol when trying to achieve specific body composition goals.

For over 10,000 years, humans have been preparing and indulging in fermented beverages as well as arguing their merits and demerits. As the argument continues, it’s safe to say that alcohol is both a tonic and a poison. The difference, however, lies in the dose.

For such a controversial beverage, one would wonder how beer and wine came about in the first place.

The Role of Alcohol in Nutrition
The beer and wine we know today are far different than what was originally brought about. It was a thick, gruel-like concoction that must be filtered through a straw when drinking. Although unappetizing in our minds, this drink was an important source of calories for ancient Sumerians.

As civilizations began to evolve, so did the production of alcohol. In England between 1001 and 1500 A.D., for example, ale was the common drink consumed by adults and children throughout the day as this fermented beverage was often safer to drink than the water in town.

As the agricultural revolution came about (and the effects of alcohol became more well-known), our eating and drinking habits began to shift more towards what we see today. Brewing, fermenting, and distilling became an art to create better flavors and a smoother texture.

This made drinking alcohol more recreational than nutritional.

Healthy Meals with Alcohol?
Our favorite liquid courage can definitely make for a fun social time. It’s tasty (thanks to the hundreds of years of perfecting the process), may help us to relax, and can be a gateway to some amazing memories with friends and loved ones.

However, as we aim to improve our health, prep meals, and improve our physique, regular consumption of alcohol is not ideal. And when those social opportunities arise, it can be difficult to just say no — and, anyway, haven’t we earned the right to indulge every now and then?

In order to understand whether or not we can enjoy some boozy bubbly without losing all our progress, we must first understand the impact alcohol can have on our bodies.

Alcohol is technically considered the fourth macronutrient, as it contains calories and can be found in large amounts (compared to micronutrients) in the body. However, it is not required by the body and operates much differently than protein, carbs, and fats.

How Alcohol Affects Our Body Composition
Our bodies want to process the alcohol before handling anything else. Therefore, in the presence of our favorite boozy beverage, the body may not be able to metabolize the other three macronutrients (protein, carbs, or fat). This, in turn, may negatively impact muscle protein synthesis.

Muscle protein synthesis is a naturally occurring process used to repair muscle damage, often caused by intense exercise. When in the presence of alcohol, this process is shut down or at least severely diminished, negatively influencing our ability to build muscle.

As well, alcohol may raise estrogen levels, lower free testosterone, deplete zinc levels, and result in lower testosterone production. Not ideal for anyone looking to gain strength or even tone up those muscles.

Our body — specifically our hormones — work best when in balance. When things are thrown out of whack, say after a night out on the town, the body has to work even harder to get back to a balanced state.

In general, we could almost think of alcohol as the “anti-fiber” of the body. Whereas fiber keeps things moving smoothly in the GI, our bubbly slows down metabolism, and normal processes become interrupted.

Scale fluctuations are also common after a night out. The morning after is often deceiving as the scale will most likely be lighter (due to dehydration). However, in the following 2-3 days after drinking, we would potentially weigh even more. From there, it takes an additional 3-4 days for the scale to resume normal activity.

That’s potentially 5-7 days before your body resumes normal activity (depending on how much we consumed). So, if we’re headed out for Friday beers with coworkers every week, it is extremely likely we won’t be able to properly track our weight losses or gains.

How drastic the fluctuation is not only dependent on WHAT and how MUCH we drink, but also our food choices surrounding our drinks. Alcohol changes the way our brains make decisions, making that heavy, calorically-dense pizza look way more appetizing than that garden salad with balsamic vinegar.

How to Minimize the Damage
But hey, that doesn’t mean we have to give up drinking to see results. Sustainability and flexibility are the names of the game, and the more we understand how alcohol affects us, the better we game plan. Here are some strategies to minimize the damage on planned drinking days or nights.

Crush Some Activity Before-Hand
According to a new study, regular exercise may counteract some of alcohol’s long-term health risks. After reviewing over 36,000 survey responses in England and Scotland between 1994-2006, the study found that heavy drinking was associated with an increased risk of death from all causes.

But when they factored in physical activity, researchers found the links between drinking and death remained for people who got less than the recommended minutes of weekly physical activity. Those who moved at least 150 minutes a week, however, experienced decreased risks or none at all.

Even more, people who were physically active and drank occasionally (not every week) seemed to have a lower risk for cardiovascular death than those who never drank. So, aim to squeeze in a good workout the morning of as well as netting 7-10k steps on the occasional drinking day.

Set Limits PRIOR to Going Out
As well as limiting drinking to 1-2 times per week, it’s important to limit the nightly amount of booze. For those seeking fat loss or are tracking their calorie intake, it’s important to note that 1g of alcohol contains 7 calories, affecting the overall caloric intake for the day.

A good rule of thumb to avoid consuming too many liquid calories set a limit of 30-40g of alcohol on these nights (280 calories). This would look something like this:

40 oz. Beer (3 beers)
13 oz. Wine (3 glasses)
4 oz. Liquor (2.5 shots)

If tracking calories/food intake it may be best to mark this as fat (9 calories per gram) to provide a calorie cushion for the inevitable snackage that ensues after a night of drinking.

Create Healthy Meal Prep Options
Speaking of creating a caloric cushion, keeping breakfast and lunch protein and veggie-heavy frees up a little macro cushion for later in the day (as well as keeping us fuller, longer). Among men and women, alcohol consumption is associated with a decline in total diet quality, apparently due to higher energy intake from alcohol as well as other differences in food choices.

Keep food quality high both before and around the time of drinking. Having healthy meal options on hand makes it easier to make healthier food choices, especially if alcohol has a tendency to diminish your willpower. Remember to stay hydrated well enough for the body to absorb all the right nutrients before alcohol enters the system.

Choose High-Quality Bubbly
In order to keep the entire night high-quality, both food and alcohol should be top-tier. This ensures nothing extra or unwanted goes into our bodies. As well, it may be best to avoid mixing alcohol with sugary drinks and juices.

Researchers from Northern Kentucky University found that mixing alcohol with other diet soda-like beverages increases blood alcohol concentration. Researchers explain the effects of alcohol are mitigated if consumed with nutrients like sugar because it slows the entry of alcohol into the small intestine, where it is absorbed by the body.

Feel free to swap out the sugary diet drinks with Zevia, Kombucha, or simply sip each drink on the rocks.

Set a Drinking Bedtime
While 2-3 drinks before bedtime initially promote sleep, the effects are diminished with consistent use. Sleep researchers have performed experiments with healthy non-alcoholic subjects to study these effects. It turns out, alcohol begins to inhibit REM sleep in those who ingested high doses within an hour of bedtime.

Chronic REM sleep deprivation is linked to a greater risk of obesity, Type 2 Diabetes, dementia, depression, and more. As well, insufficient REM sleep may be the cause of all those hangover migraines. To combat this, set bedtime and stop drinking at least 3 hours prior.

Putting Together the Game Plan
Using the following strategies is a great start to finding freedom in drinking and improving performance/physique goals. Through proper education and understanding, we can accordingly game-plan the frequency of alcohol in our lives while minimizing the damage done. It’s certainly okay to snag a few drinks on occasion, and it’s likely not going to completely derail our progress — when planned out.

However, for those struggling to achieve results, it may be best to minimize alcohol consumption as much as possible to see if that was the limiting factor.