Don’t sleep on your protein

A lot of people start off the new year with plans of getting healthy in a natural way.  They get the gym membership and start buying healthy food. But a few weeks in, they hit a wall.  They give up because they are not getting the results they expected. That’s because they didn’t have a plan. A plan that would set them up for success. A plan that would include what a lot of people don’t think they need…protein supplementation.

One of the best ways that a person can benefit from a healthy diet and exercise routine is adding extra protein to your diet. Protein is found naturally in many of the foods we eat. But a person who exercises often should get one gram of protein per pound of their body weight. At my last weigh in, that would mean 168 grams of protein a day for me. 😳 Here’s the problem. We don't always get the protein our body needs to benefit from our daily workouts. Having said that, we can get the protein we need from high quality protein supplements. 

Protein nutritional sports drinks and mixes can provide many benefits other than increasing muscle mass and body tone. Protein supplements can help your body repair damaged cells, such as repairing muscles and bones that may get damaged during a workout. Like carbohydrates, protein can give you energy throughout the day, but unlike carbohydrates, protein offers a lower level of energy but lasts much longer. Getting the right amount of protein, even through sports nutrition supplements, can help the body make essential amino acids as well. 

One type of protein supplement you may see in the market is one called whey protein. Whey comes from milk and is one of the highest quality forms of protein with a rich amount of amino acids. And unlike other forms of protein (red meat for example) whey offers protein in a low fat and low cholesterol form. Whether you just run every other day or you are a professional athlete, protein supplements can help increase your body's energy and strength. Most athletes consume a protein shake of some kind before and immediately after exercise to help repair and rebuild damaged muscles.

For the best results before, during and after a workout and for your overall health, consider introducing a protein supplement to your diet today. For some recommendations and some of my favorites, message me!

Lose Weight While You Sleep

You probably didn't know it, but one of the best times to lose weight is while you sleep. That's because the human body is designed by nature to repair itself during the hours we are sleeping.

Our bodies use sleep to repair and strengthen our muscles, joints and other parts that get tired and damaged through use and exertion during waking hours.

This restorative process uses energy to rebuild lean muscle mass and to help rebuild other kinds of body tissue. That is worth repeating -- this rebuilding process uses energy -- and if the rebuilding process is running smoothly and efficiently, that energy comes from places in our body where energy is stored -- from fat.

In other words, the body rebuilds tissue, organs, bone, and lean muscle by burning fat.

Several things about this process are worth noting. They have an important bearing on how efficiently it works.

Collagen is very important to the body repair process

Collagen is the most common protein found in our bodies. It is the main component of our skin, nails, bones, cartilage, and connective tissue and is found in all of the body organs. Cartilage is the cushion and shock absorber between joints, and the reason we stay flexible and mobile. Healthy cartilage is constantly being regenerated by the body naturally and this process contributes to keeping us youthful and flexible.

As we age, our bodies lose the ability to produce collagen at sufficient levels needed to support the deep restorative sleep processes that our bodies are designed to perform. This can be a major contributor that leads to a premature aged appearance and can definitely affect our flexibility and mobility. It stands to reason that a collagen supplement combined with other natural ingredients can have a dramatic effect in better supporting the deep restorative sleep process. This in turn can allow the body to experience more energy, build more lean muscle, and burn more fat.

Amino acids enhance the regeneration process

The rebuilding process is also influenced by the efficiency of the amino acids normally used for this purpose. As part of the rebuilding process, amino acids help maintain lean muscle mass and allow the body to more readily consume fat for energy. This contributes to weight loss.

Again, as we age, our body's production of efficient amino acids is reduced. A supplement such as L-Carnitine is a special amino acid that enhances the body's normal function and helps your body convert excess fat into readily available fuel. During deep sleep, these special amino acids work like a natural "turbocharger" to help your body repair, preserve and build lean muscle while burning stored fat to supply the needed energy.

Not eating before sleeping is important

Since the body uses deep sleep for the restoration process, it is important when using a collagen supplement not to eat three hours before going asleep. This is because we don't want nutrient competition between undigested food and the collagen supplement special nutrient formula itself. If the body has to concern itself with digestion it will not absorb the collagen formula properly. Therefore, your body will not be performing its natural restorative process while you sleep, but rather will be concerned with undigested foods and will actually be storing fat from the continuing digestive process rather than burning fat as the energy for the deep sleep restorative process.

This tends to put us into a "diet circle of frustration". The less time your body spends in deep restful sleep (without competing digestion), the less time it has to restore its natural health, and the less fat that is burned in support of this natural rebuilding process. Now we understand the key connection between deep restorative sleep and weight loss many times goes hand in hand with our overall health.

Reducing or eliminating the intake of food three hours before bedtime allows the body to use its natural fat reserves for metabolic fuel during the deep restorative sleep cycle.

A well-rounded strength training program helps you burn calories while you sleep

Strength training, also known as resistance training, involves performing exercises that target specific muscle groups against resistance. This resistance can come from free weights, machines, or even your own body weight. When you engage in strength training, you create micro-tears in your muscle fibers. As your body repairs these tears, it expends energy, which in turn burns calories.

However, the calorie-burning effects of strength training don’t stop there. The process of muscle repair and growth requires ongoing energy, even during periods of rest and sleep. This phenomenon is known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC). Essentially, your body’s metabolism remains elevated after a strength training session, causing it to continue burning calories for hours, and even overnight.

As you sleep, your body’s need for energy doesn’t disappear. It requires fuel to support essential functions like breathing, digestion, and repairing tissues. With an increased amount of muscle mass from strength training, your resting metabolic rate (RMR) is higher, resulting in a greater calorie burn while you slumber.

Creating an Effective Strength Training Routine

To maximize the nighttime calorie-burning effects of strength training, it’s essential to design a well-rounded workout routine. Here are some tips to consider:

• Include Compound Exercises: Compound movements such as squats, deadlifts, and bench presses engage multiple muscle groups simultaneously, leading to more muscle activation and a higher overall calorie burn.
• Progressive Overload: Gradually increase the weight you lift over time. This challenges your muscles and promotes continued growth, which contributes to sustained calorie burn.
• Balanced Training: Target different muscle groups on different days to ensure adequate recovery. A balanced approach prevents overtraining and enhances overall muscle development.
• Rest and Recovery: Quality sleep is crucial for muscle repair and growth. Prioritize getting 7-9 hours of sleep each night to support your fitness goals.

Strength training is a formidable ally in your journey toward a healthier body and enhanced metabolism. Beyond its immediate effects on muscle tone and strength, this type of exercise ignites a continuous calorie-burning process that persists while you sleep. By incorporating regular strength training sessions into your fitness routine, you’re not only building a stronger body but also fostering a more efficient metabolism that works for you day and night. So, the next time you hit the weights, remember that you’re not just lifting for the present – you’re investing in a metabolic fire that keeps burning, even in your dreams. For an effective strength training program with all 4 components noted above that you can do from home, check out some options here!