H.O. Fitness - News and Advice
Cortisol - The Stress Hormone
Newsletter 15th July 2013
Quote "The only man who never makes mistakes is the man who never does anything. -Theodore Roosevelt
Class news ... all class are on until end of July
What news ....?
Well, what a brilliant couple of weeks we are having, so much going on in the UK, Glastonbury - so it's festival season, Robbie Williams- Wembley, F1 British Grand Prix- Silverstone, New Zealand v England 20/20 Cricket, The Lions winning down under and of course Andy Murray winning Wimbledon and now we have The Ashes started last week and most important the sun has still got his hat on, hip hip hooray!!!!.... hope your topping up on Vitamin D safely, then plenty of sunscreen please.
What have I been up too.... ?
Well coming up at the end of the month is my 3 day Ultimate Fatloss Course in Swansea, with world sports conditioning and strength coach, Phil Richards . Doing this course is a big commitment for me , as it take me out of my business for 3 days. Maximise fatloss, optimising hormone, nutrition, lifestyle and exercise factors, over the long term. So I thought I would do my article on cortisol, hope I won't be stress getting there.
Did anybody see the programme on C5 on Wednesday evening 8-9pm Fat, Sick and nearly Dead?. About a guy very, very obese 400+lbs, who struggle to walk and full of disease, from an unhealthy lifestyle and lots of bad habits turned it around,....Hats off to this guy, it was a lifeline for him, he lost his weight by fasting... and only juicing greens, apple, green veggie, spinach, celery, cucumber etc. In 14 day he lost 31lbs and continue to lose weight, he was under medical supervision all the way through his programme, his cells got health through proper nourishment, micro & macro nutrition and freed him from his disease too... There was a brilliant film about cell health.... How cell health can free us of many diseases, diabetes, cancer, lower blood pressure and many other diseases. So cell health is so important all by eating the right foods... See if you can get it on catch-up, worth a watch
Endocrinology --- Hormones to you and me - and it's all about balancing them, which is easier said than done
This is not what you want to hear, I know and it’s even more frustrating.... you exercise regularly and eat a pretty healthy eating plan.(diet). So what can you do to get rid of your stubborn belly fat?, I hear you say...? Well...
Eat more fat, get more rest and exercise less, is the answer....
Yep…you heard me right.
One of the biggest reason why people that exercise and eat well, still suffer from excess stomach fat, is because they have too much cortisol in their body. And the best way to reduce high cortisol is to include more omega 3 fatty acids in their diet.
Here are the best sources of food with high omega 3 fatty acids:
Wild Sockeye Salmon (much better than farm raised) organic if possible
Eggs from pasture raised chickens
Although most nuts, some seeds and avocado have omega 3 fatty acids (anti-inflammatory), they’re also high in omega 6 fatty acids (pro-inflammatory), so best eat in moderation,(sm handful) they are still healthy fats.
The other (perhaps more obvious) factor that increases your cortisol level in your body and hinders fat burning, is due to lack of quality sleep. During your sleep is when your body heals, your tissues regenerate, repair, grow, many hormones secrete and re-balance and it's when you burn fat, so getting enough sleep is really vital and totally undervalued. That's why on my plan's it's shut-eye by 10.30am, they are reasons for everything...
But keep in mind, that not all sleep is created equal, just like all calories aren't equal. For instance getting 8 hours of sleep from 10 pm to 6 am is better than getting sleep from 12 am to 8 am. They’re both 8 hours, but getting to bed earlier produces higher quality of sleep. It’s best to sleep in complete darkness without any ambient light, to maximise the release of melatonin. So to optimize your sleep and allow your body to recover and repair try and get to sleep in complete darkness, between 10-11pm and wake up between 6-7 am. (perfect bootcamp timing.., another reason why ..ah) Food example that are high in melatonin, cherries, bananas, grapes, pineapple, herbs, olive oil. Keeping super hydrated, a minimum of 3 liters per day, as dehydration causes chronic stress and reduces melatonin and growth hormone secretion. (GH secretes between 11pm-1am)
Last, but certainly not least, is quality of exercise. If you’re used to exercising an hour or more a day, it’s best to cut your time in half or less. When it comes to fitness (and burning optimum amounts of fat) quality trumps over quantity every time. So those, short hard burst workouts,(which I love... another reason) using functional full-body exercise is best for burning fat. Although cardio is linked with fat burning, doing excessive long cardio sessions like running, biking or any other forms of cardio is not as effective and can increase your cortisol levels adding a vicious cycle of fat retention.
Remember, all forms of exercise are still stressor on the body, so any form of exercise will increase your cortisol levels. But short intense exercise sessions have shown to decrease cortisol levels post workout, much more than doing long exercise sessions. Workouts like yoga, fitness pilates, Qi-gong. Taichi are brilliant.
Staying fit & healthy