Less in, more out. Weight loss should be that
simple right? But its not. There are many other
factors that play into your fitness and weight
loss goals.

And one of those factors is your stress level. And
more specifically the stress hormone cortisol.
You’ve probably heard of it. Or at least some of
the pills that claim to control it. It’s a vital
area to control to achieve your health and fitness
goals.

Non-exercise factors, such as lack of sleep,
inadequate nutrition, and high stress levels are
being looked at more closely by researchers
to determine their affects on fitness, weight loss,
and health. They’re finding these non-exercise
factors can affect levels of cortisol which in
turn will affect your weight loss and health.

I’m always so impressed with how smart our bodies
are.  Thousands of years ago our body’s mechanisms
for handling stress kept us alive. But our bodies
are exposed to new and different stressors of
today. And in today’s society, people constantly
have stress hormones over-stimulated in their
bodies.

Symptoms of stress and chronically high cortisol
levels are related to many of today’s health
problems including heart disease, hypertension,
cancer, ulcers, lower back and neck pain,
headaches, and the list goes on. Further,
uncontrolled stress may lead to weight gain.

It’s been my experience that lifestyle effects
the progress of your overall program. We’d like to
think if we just start exercising we’ll achieve
our goals. But this isn’t so. Those with
chronically high stress levels, inadequate sleep
and poor nutrition will not be able to recover and
adapt to exercise at the same rate as someone that
had no stress, adequate sleep, and proper
nutrition. And that can make a BIG difference.

This is one possible explanation of why fat loss
and fitness improvement may grind to a halt in
some people, while others continue progressing.
Cortisol can be the  deal-breaker for some fat
loss programs.

That’s not good. Some experts even say elevated
cortisol levels may be as detrimental to overall
health as elevated cholesterol or elevated blood
sugar.

Again, not good. Elevated cortisol levels can also
lead to lowered testosterone, impaired immunity,
vitamin depletion, and increased blood pressure.

As your stress increases, cortisol is released.
And although there are positive effects for it,
this can have a damaging effect on your waistline.

Stress can increase carbohydrate cravings causing
you to eat more and thus gain more. In addition
cortisol tends to promote fat storage,
specifically in the abdominal area. A study found
that stress related cortisol secretion in men is
strongly associated with abnormalities in glucose,
insulin and lipid metabolism, as well as abdominal
obesity.

A lack of sleep can also raise your cortisol
levels and impede carbohydrate metabolism. Sleep
loss has been associated with elevated hormone
levels that regulate appetite and may be a
contributor to obesity.

Ok, so stress raises cortisol. And cortisol
effects your fitness and weight loss. Now what?

Control your stress, sleep more, and eat right.

Well duh. But what else can we do to keep cortisol
at bay? Try following these three steps to help
keep cortisol levels in check.

1. Eat smaller balanced meals throughout the day.
The benefits of eating multiple meals per day are
numerous. Besides ramping up your metabolism, a
diet strategy of smaller and more frequent meals
has been shown to keep cortisol levels lower than
less frequent meals. Multiple meals–at any
calorie level–will result in greater cortisol
control than less frequent meals, and we know
keeping cortisol in check yields less fat, more
muscle, better recovery and more energy. All the
stuff you want, right? Strive to eat five
balanced meals per day throughout all phases of
your training program.

2. Supplement with Vitamin C and E. This will
cushion the negative effects of free radicals,
compounds that are released with training. Free
radicals target tissues such as muscles, weakening
them and increasing inflammation and breakdown.
When this happens, cortisol levels spike. By
providing your body with antioxidants, such as
vitamin C and vitamin E, you can help control
cortisol. Both are contained in Vitalizer, a
multi-vitamin mineral supplement recommended to
all of our clients.

3. Stay on top of your post-workout nutrition. As
mentioned, cortisol rises when you train–it’s a
natural reaction. One of the best ways to avoid
excessively elevated cortisol levels is to be
disciplined with your post workout nutrition. By
supplying your body with exactly what it needs as
soon as the workout is done, you’ll jump-start
your recovery and help blunt cortisol spikes. This
is one of the reasons we have our clients
supplement with Physique, a post workout shake
designed to be taken immediately after their
workout for recovery.

We all know that exercise is good for us. But done
so with proper nutrition, sleep and stress will
help you achieve an OPTIMAL healthy and fit life.

Now go eat something healthy,

Tim

P.S. If you would like help putting together
a COMPLETE program in place, customized
to you request a complimentary consultation
here.
P.P.S. Not ready for a consultation, but want
more info? No problem. Request it here.

Posted under Fitness Tips, Nutrition Tips, Weight Loss Tips

The economy stinks. The Dow is a downer. Layoffs left and right. I can only imagine what 1930 must have felt like. I stopped watching the news because it was leaving me with a negative frame of mind. I think the media heavily reports doom and gloom, so I don’t believe it’s as bad as we all perceive it to be. There is plenty good going on. But I’m also realistic.

Money and the economy are in the top 5, if not the top 3 lists of personal importance for most Americans. Relationships and purpose fall up there too. But exercise and diet…not so much. For some it’s lucky to squeeze into the top 20! But it IS important. Now more than ever. Which brings us to this post today.

You see, now more than ever your health, fitness, and nutrition are important. Because it’s the foundation for handling everything else in life. If you can’t take care of yourself, you can’t take care of others and the other stuff in your life.

Think of flying. When you’re on the runway ready for takeoff, the flight attendant tells you to put the oxygen mask on yourself FIRST. Then the child. As a kid I remember thinking that was backwards. Children should be protected first I thought. But the airline knows better. They know if you get the mask on the child and aren’t able to get it on yourself, you’re in big trouble.

The same goes with your health. It MUST be taken care of first. BEFORE you can take care of anyone or anything else.

Today I give you the top 5 reasons to exercise and eat right in a down economy. I think they’ll resonate with you. Maybe not all, but some. Pay attention to them. I’m sure you can picture someone you know that ‘has it all’. They’re calm, cool, and collected. They’re always in control no matter what happens. These are the people that own their health and fitness. And you can and should too. OK, enough all ready. Here they are.
Confidence and charisma. Exercise breeds both. When you’re fit, lean and toned; when your blood pressure and heart rate are low and steady; when stress is decreased or eliminated altogether; when your focus is razor sharp; when you feel really good – not just healthy – but also proud of your appearance… that’s when you are at your best.  In today’s environment a healthy resume is not the only thing needed. You, and the perception of you, must impress the potential employer that you’re THE best one for the job. Being overweight, out of shape, and lethargic does not present you in that light.

Your best medicine. According to the American Psychological Association, nearly half of Americans said their stress increased in 2008. With money and the economy topping worry lists. Exercise is the best cure for mental and emotional stress. And right now, in this economy, there’s a lot. The APA also reports three quarters of people experience physical problems such as upset stomach and headaches because of stress. When you’re stressed you become more susceptible to sickness and disease.  You tire quicker and frustrate easier.  Some would have you believe that the answers to all your health concerns are contained in little pills. That’s misleading.  And it’s dangerous. If there is a panacea, it’s exercise and a nutritionally sound diet.

Depression is at an all time high. Studies have shown those with a sense of personal control – that which exercise can create – is a characteristic of happy people. Plenty of research points to exercise being the best cure for mild depression. Mild depression is the gateway to an unhealthy lifestyle. It leads to unhealthy behaviors such as smoking, drinking, and eating poorly. It’s a viscous cycle that is hard to escape. In all my years of talking to men and women struggling to achieve health and fitness results, the hardest part is getting started or re-started. Breaking the cycle of depression takes a massive amount of effort. But once you make that one decision, and with each passing day, it gets easier and easier.

“An ounce of prevention is worth a pound of cure.” Being sick is expensive. And it’s not good to miss work, especially if your job is on the line. But it is good to save money on doctor’s visits, medications, and other costs associated with your health. This begs the age old question, if you don’t have your health what do you really have? Nothing. Nada. Zilch.

Exercise and a healthy diet improves your health, stimulates your immune system, increases productivity and energy, increases self esteem, improves mental focus, decreases risk of heart disease, osteoporosis, and diabetes to name just a few. It increases strength and stamina, reduces depression, decreases stress levels… should I keep going? I think you get the point. But I could easily add another fifty benefits.  

A healthy lifestyle makes you rich in spirit. It would be ignorant of you to put your head in the sand and ignore the financial mess we’re in. But at the end of the day, you and your relationships are what are most important. Exercise and a sound diet give you the framework for a rich spirit. No one wants to be around a ‘Debbie Downer’. Being rich in spirit means stepping back and taking stock of what’s really important. And being able to appreciate that.

If you’re exercising now then you know the benefits and have seen and felt them. if you’re not, you need to jump on this wagon now. And fast. Trust me; it’ll take you for the ride of your life!

To your health,

Tim

P.S. I’m going deeper into stress, cortisol, and how it affects your weight in my next post. Stress is rampant in our lives today and we must do our best to keep it in control. Be on the lookout.

Posted under Fitness Tips