Sleep and why most of us need more of it!

sleep-deprivation

Today’s blog post is about sleep – one of the most underrated things we can adjust to hinder or help our fitness goals and fat loss.

SLEEP 101 – the Bad. 

Let’s be realistic – how we eat and how we exercise are probably the two biggest contributors to how we look and how we measure, physically. I won’t argue that. There are also many factors outside of these two things that also contribute. I’d like to discuss one of the biggest ones: sleep! (Hint: It’s probably the most overlooked reason).

It’s not always how much we sleep, but it’s a combination of both quality and quantity that can equate to proper hormonal responses, fat loss, and all of the other great benefits of proper sleep that we can achieve.

Let’s touch base on Cortisol first. It’s such an evil word, I feel bad even typing it! Cortisol is a hormone in our body that breaks down tissues. In stressful times (including dieting), the body’s cortisol levels can be higher as the body is preparing for fight or flight status. This can cause the body to store fat as a response!

There’s a cool study in the Laboratory of Physiology in Belgium that showed daytime cortisol levels were higher in those that short themselves of sleep.

Another negative to lack of sleep is glucose control.  Let’s face it, when we can’t sleep, we get hungry and no one ever says “I can’t sleep, let’s go chow on some broccoli.” It just doesn’t happen! Usually CARBS are the culprit of these cravings. There’s a great study done in Chicago (my home!) that showed sleep deprivation can lead to increased hunger and appetite!

In all likelihood, our sneaky little bodies sense fatigue and think it’s a low energy supply, queuing internal drives to chow down on some carbs.

And my last rant here – if we don’t sleep enough, our workouts SUCK. I can quote research on this all day, but I think most of us can confirm that knowingly already.

An interesting tidbit. 

Here’s a quick fact I learned on sleep and car accidents:

A study was done on car accidents the week following daylight savings time in the Spring and Fall.

In the Spring when we lost an hour, car accidents were up 10% approximately for up to two days after the time change. 

In the Fall, when we gained an hour of sleep, car accident rates were reduced by 8-10% in the 2 days following. Personally, I think more accidents occur in the fall anyways, so this research is VERY telling.

Pretty interesting, huh?

2 Strategies for better quality of sleep. 

I am going to share a few strategies I’ve learned from books, lectures, etc. i’ve researched over the years that have made a huge impact on quality of sleep for my clients.

1. Make it a priority!

Make sure you get 7.5 hours per day. Carve it out in your calendar if you must. Here’s a cool idea: Find 10 minutes per day and add it into your sleep time. This could mean:

  • Sleeping later in the morning
  • not finishing that netflix rerun at night
  • taking a powernap

Why? Remember that tidbit about the car accidents? Now you’ve just added an extra hour per week to your sleep. That can really have a positive effect on how you sleep.

2. Protect your fort of sleeping. 

Design your own fort of sleeping. Get rid of your i-this and i-that. Research says you’ll fall asleep faster. 

Let’s start here. Try these two strategies and over a 4-6 week period jot some notes down on energy levels, weight, and overall mood. I’m willing to bet you’ll feel much better if you look these things over.

-Darin Hulslander, CSCS, Precision Nutrition Level 1/2

http://www.thisisperformance.com – first week of online training free.

For all your performance, mobility, and nutrition needs.

Sources:

  1. Copinschi, G. (2005). Metabolic and endocrine effects of sleep deprivation. Essent Psychopharmacol. 6(6):341-7.
  2. Murphy, HM., & Wideman, CH. (2009). Constant light induced alterations in melatonin levels, food intake, feed efficiency, visceral adiposity, and circadian rhythms in rats. Oct;12(5):233-40.
  3. Leproult, R., & Van Cauter, E. (2010). Role of Sleep and Sleep Loss In Hormonal Release and Metabolism. Endocrine Development. 17:11-21.
  4. Coren, Stanley. Sleep Thieves: An Eye-opening Exploration into the Science and Mysteries of Sleep. New York, NY: Free, 1996. Print.
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Interval Training at its finest.

HIIT ME WITH YOUR BEST SHOT.

hiit kid

Interval training is a fantastic way of conditioning and it has many benefits, not limited to:

  • Takes a shorter amount of time than most other modalities
  • Is the most tried and true fat loss strategy for exercise out there
  • Can keep calories burning in a way that most traditional cardio cannot
  • Can increase both strength and cardio stamina

Tell me more about this research.

Check this out: A recent study suggested that 3 minutes (yes, 3 minutes) of High Intensity Interval Training  (HIIT) has the same cellular adaptations as 45 minutes of spinning! 

One of the earliest studies, done by researchers at Laval University (Ste-Foy, Quebec, Canada), kept it basic, using two groups in a months-long experiment. One group followed a 15-week program using HIIT while the other performed only steady-state cardio for 20 weeks. Proponents of steady-state training were pleased to hear that those subjects burned 15,000 calories more than their HIIT counterparts. Those who followed the HIIT program, however, lost significantly more bodyfat. A 2001 study from East Tennessee State University (Johnson City) demonstrated similar findings with subjects who followed an eight-week HIIT program. Again, HIIT proved to be the better fat-burner–subjects dropped 2% bodyfat over the course of the experiment. Meanwhile, those who plodded through the eight weeks on a steady-state program lost no bodyfat.

The most recent study, out of Australia, reported that a group of females who followed a 20-minute HIIT program consisting of eight-second sprints followed by 12 seconds of rest lost an amazing six times more bodyfat than a group that followed a 40-minute cardio program performed at a constant intensity of 60% MHR (maximum heart rate).

Why does this happen?

Since HIIT training is harder on the body, it requires more energy (*cough calories cough*) to repair itself afterwards.

Ok, one more cool study.

A Laval University study discovered that the HIIT subjects’ muscle fibers had significantly higher markers for fat oxidation (fat-burning) than those in the steady-state exercise group. And a study published in a 2007 issue of the Journal of Applied Physiology reported that young females who performed seven HIIT workouts over a two-week period experienced a 30% increase in both fat oxidation and levels of muscle enzymes that enhance fat oxidation. Moreover, researchers from the Norwegian University of Science and Technology (Trondheim) reported that subjects with metabolic syndrome–a combination of medical disorders that increases one’s risk of cardiovascular disease and diabetes–who followed a 16-week HIIT program had a 100% greater decrease in the fat-producing enzyme fatty acid synthase compared to subjects who followed a program of continuous moderate-intensity exercise.

So, if you are a busy person and don’t have 1-2 hours per day to commit to exercise. Here’s the good news. You don’t need it!

I’ve shared a sample HIIT video below as a followup to my presentation at SAP a few weeks back. Try it and comment below!