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Exercise

Why walking is great

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When it comes to exercise most people on the industry make everything harder than it actually is, you may have seen this. If you´ve tried to lose weight you may have found different exercise routines with so many different exercises, long and boring sessions of cardio or intense intervals and you end up hating exercise. One of the secrets to lose weight, keep it off, maintain optimal health and live an long and healthy life is walking.

We can´t deny the fact that nowadays we´re a lot more sedentary than a few years ago, we spend too much time sitting, we´ve become lazy and as we reduce the amount of physical activity we increased the amount of unhealthy foods we eat and with this health problems like obesity, overweight and chronic diseases increased too.

When it comes to cardio people think about it as the best tool for weight loss and they think about steady state cardio which we´ve talked about it in another post (click here to read about it) where you do a certain activity for long periods of time, some people like to go to a park nearby and jog or cycle for 45 to 60 minutes. Others prefer to go to the gym and use a cardio machine for those 45 to 60 minutes.

For most of us it´s hard to schedule 45 to 60 minutes of cardio every day plus some days of resistance exercise, you need to realize that daily physical activity is key so you need to make cardio a daily habit. The good point about this is that you don´t need to go to a gym and use a machine and you don´t need to go to a park nearby, you don´t need to schedule 45 or 60 minutes for a long cardio session.

Walking is one of the best types of exercise you can do every single day to lose weight, maintain your results and maintain optimal health, here are so many reasons and benefits for walking every day:

  • Improves your heart health
  • Improves overall health
  • Improves your lungs
  • Burns calories
  • Improves your mood
  • Reduce stress
  • It´s sustainable
  • Lowers blood sugar
  • It´s convenient
  • It´s low impact

A 10 to 15 minute walk after a meal helps lower blood glucose as a 45 minute walk. For most of us is really hard to get 45 minutes and go for a long walk, and it´s impossible to stick to those 45 minute walks all at once for long periods of time, is really hard to make those long walks a habit, but we can take a 15 minute walk first thing in the morning and after dinner. It´s easier for most of us to get 30 minutes of physical activity just by walking first thing in the morning and after dinner. Since they are short we see them as small challenges we can really accomplish. 10 to 15 minute walks are easier to do and convenient, this set you in the right mindset and it doesn´t matter where you´re at you can get them done.

Being active throughout the day is one of the ways to improve overall health and maintain a healthy weight, sitting for too long leads to health problems and also gain weight so by taking 2 or 3 walks throughout the day or finding ways to stand up is helpful. If you work a 9 to 5 office job and you can get up every couple hours and walk for 2 or 3 minutes it will have a huge positive impact.

Start today taking 2 walks a day, you can start after dinner and get everything ready for tomorrow, there´s no reason to overcomplicate things when you got everything you need to change your life for the better, just follow the simple steps and tips we share with you on this site. If you have any doubts, questions or there´s something you want to know let us know by leaving it down below and on Twitter.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Stress

How urgency can turn into stress

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Just as pressure can turn into stress, urgency can also turn into stress, so we need to know the limit.

Urgency helps us get things done and if we use the right way then we get things done faster and with amazing results and the reason why is simple. When we create urgency we set a deadline and when we have a deadline that means we need to work as hard as possible on a certain activity, when we set some time to work on one single project or activity for a long period of time it may be for 2 or 3 hours in a row without interruptions our level of concentration and focus increases which leads to increase performance and productivity and this is what helps us finish the activity faster and with great results.

The problem with this is that urgency can lead to stress if we don´t know how to manage it. Urgency can create a sense or anxiety and worry which leads to stress, often most of us think of urgency in a very negative way which creates a huge problem to begin with.

If we create a sense of urgency to stop procrastination or to make sure that we get an activity done on a certain date then the results are great but when we see urgency in a negative way and we get worried if we´re going to deliver the work on time, if we´re going to meet the deadline and exceed expectations, when we doubt ourselves and our skills that´s when urgency turns into stress.

How many times have you left an activity or project for later? And then you get to a point where you need to get that activity or project done in a couple hours or days which leads to stress. I´ve also done this a hundred times but, have you thought about the reason why we leave some activities or projects for later? Is it because it´s not a priority at the time or is it because it´s to hard to do it, it will take a lot of time, or we don´t have the skills and knowledge we need to get it done so this means that we need to learn something new and it will be boring and stressful?

Urgency can turn into stress when you leave an activity or project for later even when you know that activity is high priority but the reason you leave it for later is because it takes a lot of hard work, effort, concentration and time but it needs to get done any way and the less time you have to work on it, to learn what you need the more stress it will create and in most cases this activities are the ones that give us a better reward.

Procrastination also leads to urgency and stress, there are so many reasons why you can procrastinate but in most cases it´s fear, the thought of learning something new and the need to work hard and focus. If you are the type of person who prefers to leave things for later and procrastinate then urgency will lead to stress more often than not so you need to find out why you leave things for later, why you procrastinate, what´s the real reason why you don´t take action.

One way to avoid urgency turning into stress is to make a list of all the activities and projects and rank them from high priority to low, and then take action doing the ones rank on high priority even if those take a longer time to get done, more work and more effort. There´s no reason to leave them for later, go through all the list, you´ll find out that when you´re done with the hardest activities first you feel accomplished, calm your self-confidence increase because you finished a hard task so you continue with the next ones with that sense of accomplishment.

If there´s any project you want to get done then set a deadline and create a sense of urgency, think about what could happen when you get it done and how you´ll feel. And from now on try to do a list of all activities and projects in order of importance and priority and work on them, do not leave anything for later.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Motivation

Keys to sustainable weight loss

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I´m sure you have tried to lose weight before and keep it off, how many times have you achieved your goal? Probably you´re still trying to lose that weight and keep it off once and for all, otherwise you won´t be reading this.

Let´s be honest, sustainable weight loss is based on good habits, you need to develop good healthy habits if you want to be able to lose weight and keep it off. I also need to mention that there´s not a quick fix or a magic pill or powder, it requires time and effort, but this does not mean that you need to suffer, you don´t need to spend hours exercising every day until you can´t move any more, it does not mean that you need to follow strict diets low in calories and you don´t like the food choices. You need to develop the right habits and for this you need to understand how things work.

We need to understand that your weight is the results of all systems of your body working efficiently or not. This includes hormones, metabolism, your appetite, they all need to work together in harmony and efficiently so that your body can use stored fat for energy. If your hormones, metabolism and appetite are not working properly  then it will be very hard for you to lose weight and even when you´ll be able to lose some of it following very restrictive diets and doing a lot of cardio you won´t be able to maintain those results. If your hormones, metabolism and appetite are working properly and in harmony then it´s easer to lose weight and keep it off.

Your goal is to improve your hormones, metabolism and appetite and make sure that they´re all working efficiently and in harmony so that your body can use body fat as energy and this leads to sustainable weight loss and keeping it off in an easy, effortless and enjoyable way. The way to do this is by doing the right type of exercise and eating the right foods. Not all exercise give your body the same message and not all food is created equal. This is why counting or tracking calories or points don´t work on the long term, you need to consider macronutrients and micronutrients first then find foods you enjoy eating so that you can stick to it for long periods of time. You need to find a type of exercise you love or at least enjoy doing so that you stick to it.

What you eat, how much you eat and when you eat all have an impact on your hormones, metabolism and appetite this is why you need to understand how food works and how your body use it and from there develop habits that help you improve your hormones, metabolism and appetite. By developing good habits considering all this information you improve your health while losing weight and you are able to maintain those results and keep making progress. Exercise also has an impact on hormones, metabolism and appetite so the type of exercise you do, the amount and the time of the day also play a role on weight loss.

As you can see weight loss is a lot more complex than “calories in and calories out” or “eat less – move more”. If you do want to lose the weight and keep it off you need to focus on improving the hormones, metabolism and appetite. You won´t be getting results as fast as you would want but in the long run it´s the best you can do. Weight loss is not a quick fix, looking for fast results without considering what´s really happening and the negative impact it will have on your body and health.

I do need to say that when you focus on improving your health by improving your hormones, metabolism and appetite, after a couple of weeks you´ll start getting results really quickly, you feel better with more energy, you are able to stick to the diet a lot easier, it´s easier for you to exercise because you don´t feel tired and when all this happen and you´re following a good diet and exercising the right way you´ll lose weight so you also look leaner, when you see your body changing physically and the way you feel you´re motivated to keep going.

If you´re trying to lose weight let us know what you think about this approach by leaving a comment on Twitter.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Diet

Food and hormones – Leptin

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Have you ever heard about leptin? Have you tried the leptin diet? if your answer is not then continue reading to learn about this hormone and if your answer was yes, also continue reading, you may learn something new.

Most traditional or commercial weight loss programs focus on calories, they make you follow diets too low in calories and the workouts are based on cardio or circuit training to lose as much weight as possible but when you stop following the program you start gaining all the weight back and the reason is simple, hormones and metabolism.

Our goal is to help you get an amazing physique and sustain it effortless and to do that we need to focus on what matters which is improving metabolism and hormones so that they work properly and give you the best results while improving and maintaining optimal health, leptin is one of those hormones.

Leptin is the satiety hormone and it´s job is to tell us when we´ve eaten enough and we need to stop. To keep it simple leptin tell us when to stop eating because we´re full. This hormone can be triggered by several factors and if we triggered it the wrong way by doing the wrong things then it won´t be doing its job effectively and if we add to this that some of our unhealthy habits are causing problems  like lack or poor quality sleep, which reduces leptin which is why we are hungry and have more cravings during the day and this is one of the short term effects of poor sleep.

When leptin is low it won´t send the message to our brain that we are full and we need to stop eating, on the contrary we will eat more in each meal and we´ll feel hungry throughout the day this is why weight gain is related to lack of sleep.

Fat cells increase leptin so the more fat we have the higher this hormone will be.

As with insulin there´s something called leptin resistance which is when our body produces too much leptin in this case the fat cells when we are obese or overweight and it gets to a point where the receptors block all that leptin so it can´t do its job and instead of getting signals that we are satisfied we feel hungry.

So as you can see, weight loss is not as simple as eat less and move more, yes it´s part of the equation but there are other things that come into play, what you can do to improve leptin, one simple step is start by getting enough high quality sleep every night, this is a simple tool that gives a lot of benefits and makes everything easier.

If you are overweight the best thing you can do is reduce insulin, we´ve talked about insulin in other posts and by improving insulin is easier to burn fat, when you start losing weight and getting rid of that excess fat, leptin also starts to lower, you can do this by trying some type of intermittent fasting like limiting your meals to 2 or 3 meals per day in an 8 hour window, another way is by reducing carbohydrates and follow a low carbohydrate, moderate and high fat diet like ketogenic for a period of time. Exercise also helps lower insulin specially HIIT.

What I recommend if your nutrition program is based on unhealthy foods, you´ll need to eliminate those unhealthy foods and focus on eating meals cooked with whole fresh ingredients and try intermittent fasting, go for 2 meals a day you can have breakfast and lunch or lunch and dinner. Do this for 4 to 6 weeks and see the results and how you feel.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Sleep

Sleep and longevity

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This is the truth, even when I know that sleep plays an important role on maintaining optimal health I would love that I do not need sleep, it would be amazing to go through life without sleeping but this is not possible, actually one of the many benefits of sleep is longevity.

Studies show that getting enough high quality sleep increases longevity, we´ve seen in other posts that there are so many things going on while we sleep, your body and brain are not resting they are actually working hard to make sure that all systems and hormones of your body function right and this leads to optimal health and also boost longevity.

Every morning when you wake up you need to feel renewed and fresh, full of energy to start your day, this means that you had enough high quality sleep and your body and brain were able to work on renewing all systems and hormones, sleep helps maintain everything in balance but you also need to make sure that the internal clock of your body or circadian rhythm is in sync because this is what helps you fall asleep fast, get enough high quality sleep and it also helps your body know when it´s time to sleep and do all the cleaning, repairing and growing job and when it´s time to be awake and alert.

Chronic sleep problems have shown to have a negative impact on overall health, weight an longevity, with just one night of poor sleep you can see the negative impact during the day it´s clear that on the long run this will affect our health.

If you get enough high quality sleep every night which means that you have a good night schedule then you´re making sure that your body is working as best as possible keeping all functions, systems and hormones in balance which leads to optimal health and this optimal health leads to longevity.

To get the most benefits from sleep the best step you can take is to go to sleep when the sun comes down and wake up when the rise which for most of us is impossible to do, we are not able to get the 8 hours recommended because of work and all the activities we need to get done during the day. So, making sure that the quantity of sleep you can get every night is high quality.

You also need to consider that too much sleep also has a negative impact, too much of a good thing can be counterproductive. I don´t thing that all of us need 7 to 8 hours of sleep, if we consider that sleep goes in cycles then the math is not right for me (we´ll talk about this on other post), I think it all comes down to lifestyle and even genetics. The best way to know if you´re getting enough high-quality sleep is by being aware of how you feel the next day and your health. Listening to your body always wins.

Everything we do on this site is to help you improve your health and maintain optimal health and a healthy weight which helps you reach your full potential without burning out and increase longevity. This is why we focus on the 5 principles of fitness, exercise, food, sleep, stress and mindset are all important but since sleep makes sure that all hormones and systems on our body are on balance this is why some people consider sleep to be the most important. If you didn´t get enough high-quality sleep you´re cravings for unhealthy foods increase and you make unhealthy choices, you don´t have energy to exercise, it´s easier for you to get stressed and this leads to a negative and unhealthy cycle.

If you want to boost your longevity makes sure that the amount of sleep you can get every night is high-quality, you may need to make some changes on your night routine like turning off all lights and electronic devices 30 minutes before going to bed, making sure that your room is dark and at the temperature is right.

There are simple steps you can take for the 5 principles of fitness to help you improve your day and life, we´ll continue sharing with you tips and strategies you can take to improve sleep but, if there´s something you want to know leave your comments and questions down below and on Twitter that way we know what´s the best content to create and to help you.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Exercise

How to develop the habit of daily exercise

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Yeap, you read that right. You need to develop the habit of daily exercise if you do want to lose weight once and for all. There´s no other way to lose weight, keep it off and maintain optimal health.

Even when following a healthy diet, getting enough high quality sleep and keeping stress low will do wonders to help you maintain an healthy weight and optimal health in general, exercise also plays an important role on making it all possible.

As I´ve mentioned in other posts, your weight loss journey is not only a period of time you´re focused on losing weight, during that same period of time you are developing the habits you need to keep that weight off. This is why you start small and build from there.

The way to develop the habit of daily exercise is by replacing unhealthy or bad habits with good ones. Most of us are sedentary, we spend so much time sitting whether it´s on the car driving from home to the office and back or sitting in front of a computer or screen working or on the couch watching tv. This sedentary lifestyle is one of the reasons why so many of us are struggling with our weight.

One of the best ways to develop the habit of daily exercise is by doing some physical activity first thing in the morning. When you do some exercise in the morning you set your day to be more positive and productive, we talked before about how exercise improves your mood so after exercising you feel a sense of accomplishment plus you get all the endorphins that trigger that positive and good mood setting you for a great day.

If you´re struggling with your weight and you´ve been following an unhealthy diet for years and you´ve been sedentary your first goal is to increase physical activity throughout the day, there are 2 simple steps to make this possible:

1.- Every morning go for a 10 to 15 minute walk before breakfast. When you wake up try to take a walk as soon as possible, the more time it takes you to get that walk done the harder it will be for you, the first days and weeks it will be hard because you´re not use to it, and you want to stay on bed so you need to get up as fast as you can and go for that walk. Then when you´re done you can have breakfast or start your day.

2.- Every day right after having dinner go for another 10 to 15 minute walk. Do not spend too much time sitting at the table after you´re done eating, instead get up, do the dishes and go for a walk.

This 2 steps may seem so simple but taking action is the hardest part. You don´t want to follow intense workout programs your first goal is to get some physical activity, to start moving and then with time you start increasing effort and time. You don´t need to suffer and make the exercise routines so intense that you feel like dying, in fact this can be dangerous and harmful for your health and body leading to injuries and health problems so you need to start slow and build up.

By taking this two 15 minute walks you´ll be getting 30 minutes of total physical activity every day, it´s easier to stick to this type of exercise since most of us have some free time after waking up and right after dinner and we use that time to read the news or check social media so you change those minutes for something that will have a greater positive impact on your life. Trust you won´t lose anything important during that time, you only need 10 minutes to get up to date on news and social media every day.

You need to make those 30 minute a routine first so focus on those for a couple of weeks, then you need to find another 30 to 45 minutes 4 to 5 days a week for resistance exercise.

You don´t need to spend hours every day in the gym to get an amazing physique, you just need to exercise the right way with the right amount of effort and intensity. Remember that consistency and discipline are more important.

Follow to 2 steps I mentioned here for a couple of weeks and let us know how you feel by leaving a comment down below and on Twitter.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Stress

How pressure can turn into stress

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We know that stress is bad and chronic stress can make us sick because our body shots down systems on our body like the immune system to keep us prepared for the dangerous situation we´re in.

In other post we talked about pressure, (click here to read the post) and it comes from a situation where we are challenged to meet the demands, we only have one shot at a certain project and the outcome depends of us, we have control over it and we know we need to get certain results, the best ones. Even when pressure can lead to great results and exceed expectations for some people it can lead to stress.

Pressure can lead to stress when we get assigned a project where we´re not sure if we can make it, we´re unsure if we can meet the deadline and exceed expectations. If it´s a project we don´t feel comfortable because we lack knowledge and skills and if on top of that we are not interested on the project, then this is when pressure becomes stress.

Another way that pressure can lead to stress is when you have so many things to do and you don´t know where to begin, some of us find it hard to say no so we end up accepting a lot more projects and work that we can deal with, we only increase the workload because we cannot say no.

How you respond to any situation has an impact on your levels of stress, pressure comes from the outside, it can be from your boss by giving you more work or a project but your perspective and attitude is what determines how much you get stressed. If you doubt yourself and your abilities and skills then you will start questioning yourself and getting anxious thinking you won´t meet the deadline or the results.

We can all cope with some pressure and it can lead to amazing results, maybe we can use that opportunity as a way to prove ourselves and others that we are capable of but, you can get to a point where pressure is just too much and you start getting all the negative effects that lead to stress, you know when it´s too much when the quality of your work starts to lower, when you feel unsatisfied and lack motivation, if you continue when you get to this level you are at risk of burning out. Most of us cannot deal with pressure when it´s too much, some of us get anxious or depressed, others get aggressive, others prefer to isolate and find ways to deal with it alone but all of them lead to stress.

What you can do is first of all know yourself and accept how much work you can deal with, then learn to say know. If you get offered a project that you know is going to come with some level of pressure and you are not sure about getting it done, then maybe it´s better to say no. It´s really important that you know and accept how much is too much for you and what´s the best way to say no on each situation.

One way or strategy that can help you reduce stress caused by pressure is to be organized, organize your time and activities, create a “to do list” and a “not to do list” and make sure to consider your priorities. Both lists are important, one helps you do the activities that are high priority while the other make sure that you don´t waste your time doing things or activities that doesn´t lead to a positive outcome. You can also find out what the bests time to work for you, some of us like to do the hardest activities or high priorities in the morning while others prefer to do them in the afternoon. We´re all different so find out what works best for you.

Another point you can consider is to set 2 or 3 hours each day to work on you to do list and concentrate on one activity at a time, when you concentrate and are completely focus on one single activity for 2 or 3 hours in a row, without distractions that´s wen you are able to get the best results, you finish the task faster.

These are some ways you can make sure that you use pressure to your advantage and that it doesn´t turn into stress. If you´ve been struggling with pressure or stress leave your comments and questions down below or on Twitter, we´ll be glad to help.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Motivation

Myths and lies of the fitness industry

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If you´ve tried to lose weight at least one time you may have heard and maybe followed some of all the myths and lies of the fitness industry. Everything is designed to get you spending as much money as possible, but what about your results? And what about your health?

Today we´re just going to talk about 3 of the biggest lies and myths that most fitness trainers, experts and gurus may have told you.

1.- You need to eat every 2 or 3 hours.- How many times have you heard that you need to have 5 meals a day or 3 meals and 2 snacks? That you need to eat every 2 or 3 hours to keep sugar levels in balance or that you need to give your body protein especially BCAAs otherwise you start losing muscle? All this are lies, you don´t need 5 meals a day, you don´t need to eat every 2 or 3 hours. There are so many research and studies showing the benefits of intermittent fasting or restrictive eating, it not only helps you lose fat and stay lean but it has benefits for overall health and longevity. Fasting is not new, it has been practiced by almost all religions for different reasons. In fact eating 5 meals a day makes it harder to stick to any diet because you´re constantly thinking about food especially if you´re not able to prepare your meals. We´ll talk on a future post on fasting but for now you only need to know that you don´t need to have 5 meals per day.

2.- You need to do cardio.- If you follow any weight loss program you´ll be doing a lot of cardio, whether it´s steady state cardio or intervals. For some reason people still believe that cardio is the best way to lose weight but this not true. Even when cardio has some benefits for your health and it can help you burn calories it´s not the best way to lose weight. Resistance training is a better type of exercise that will help you lose weight and keep it off. So you don´t need to do long and boring sessions of steady state cardio and you don´t need to do those intense and short sessions of HIIT, prioritize resistance training and add some cardio to increase physical activity throughout the day.

3.- You need supplements.- When someone set a weight loss goal and start their fitness journey for some reason we think that we need to eat really clean and lean foods, that we need to do tones of cardio and that we need some supplements. If you ask a fitness expert or gurus more often than not, they will give you suggestions of what they consider to be the best supplement for your goal. To be honest you don´t need any supplement to lose weight, the industry sells so many different powders and magic pills claiming that they´re so effective, the reality is that those supplements are not effective and they can cause more harm to your body and health. The way that the industry makes money is by selling supplements, so you need to be careful of what you buy. Do not waste money on supplements that don´t work.

There is a lot to talk about regarding supplements, cardio, diet and everything related to weight loss and we´ll keep sharing all that information. Another point I want to consider in a future posts is the most famous advice “eat less – move more”, I´m sure you´ve heard about it, this advice is not a lie or a myth, the problem with it is that it´s incomplete. There are more things you need to consider before you are able to follow that advice which I consider to be the last step or the last thing we need to consider for sustainable weight loss.

As we keep sharing all this posts with you, you´ll soon realize that it´s not that hard to lose weight and keep it off, it´s actually simple and that most of the information you´ve read, heard and even follow was not the truth and some of it was holding you back or even creating more damage and making it harder for you to achieve your goal.

Once you know the truth, once you work smart and hard by doing the right things you´ll find out that the hardest part is getting your mindset right, and understanding how everything works, weight loss is about understanding how your body works and the message that each type of exercise sends to your body and the message or data that food sends to your body. It´s about understanding how your hormones and metabolism are the ones having a bigger impact on your weight and once you get them working in harmony as the should, optimal health and sustainable weight loss becomes really easy.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Diet

Food and hormones – Insulin

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With so many diets and a lot of contradicting information, myths and lies the best way to know what´s true, what doesn´t, what work and what doesn´t is to understand how things work. This has been my focus for the last years understanding how things work, to get in shape and sustain it and for this hormones play an important role, one of those hormones is insulin.

Insulin is a hormone that is produced and secreted by the pancreas following the consumption of carbohydrates. When we consume carbohydrates, they are broken down into glucose which raises the amount of glucose in the bloodstream. The body cannot have a lot of glucose in the bloodstream so the pancreas secret insulin to take the excess of glucose from the bloodstream to the cells.

Carbohydrates are the primary trigger of insulin. Insulin blocks the utilization of fat as fuel and promotes its storage so when insulin is high fat is not burned, when insulin is low the body can break down triglycerides (stored fat) to be used as fuel.

When insulin is absent, or the cells are not responding to it glucose is not used efficiently and therefore cannot be utilized for energy. Under these conditions carbohydrate consumption causes blood glucose levels to skyrocket.

Insulin is related to diabetes which is a common disease that affects more and more people. Diabetes is a metabolic disorder that occurs when the hormone insulin is not working properly. There are two types of diabetes, type 1 and type 2. Millions of people are diagnosed and in treatment of one of these types while many others are undiagnosed.

Type 1 diabetes is when the pancreas which produces insulin cannot work efficiently resulting in insulin deficiency, with this lack of insulin the cells are unable to take up glucose,  blood sugar is high but it cannot get into the cells. This type of diabetes is generally treated with insulin injections which provide the insulin that the body needs to take glucose out of the bloodstream.

Type 2 diabetes is when the pancreas is still able to secret insulin, but cells are unable to respond to insulin and therefore do not allow glucose to enter. This is known as insulin resistance; it is the opposite of insulin sensitivity in which insulin easily moves glucose into cells. Individuals whit type 2 diabetes should aim to improve their insulin resistance.

In insulin resistance, cells do not respond efficiently to insulin´s signals to take up excess glucose, the pancreas secret more and more insulin to compensate for insulin resistance and manage blood glucose levels. Over time, this process leads to dysfunction and the pancreas is not able to secret insulin efficiently to maintain healthy levels of glucose in the bloodstream. Glucose then accumulates in the bloodstream which may lead to type 2 diabetes.

The hormone insulin is one of the most important when trying to lose fat and stay lean. Insulin resistance and insulin sensitivity will determine how efficient your body is at utilizing carbohydrates which can make your process simple or harder.

High levels of insulin for a long period of time is unhealthy and causes many health issues, every time we eat insulin gets high so one way to keep it low is following some type of intermittent fasting which we talked about in other post (click here to read that post), we can do this by reducing meals per day, instead of 5 meals per day try 2 meals. Another way we can keep insulin low is with a low carbohydrate diet, especially keto which is high in fats, moderate protein and low in carbohydrates since carbohydrates are the macro which spikes insulin.

High levels of insulin caused by unhealthy diets are the cause of most metabolic diseases so finding tools you can use to keep it low will give you amazing benefits.

In both type of diabetes and even when insulin injections and other drugs are the preferred treatment, I cannot stress enough the importance of making healthy lifestyle changes including exercise and nutrition. 

The importance of a healthy lifestyle that includes daily exercise and a healthy diet have a positive impact on our life and daily activities preventing some diseases and leading to a more enjoyable and meaningful life.

Before you do any change to your diet and lifestyle talk with your doctor or health professional. We all know which unhealthy habits we follow and which healthy habits we need to develop but we still need some guidance and know what´s the best way to do it for each of us and they are the ones that can help us create a plan that works according to our own situation.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Sleep

Why reducing light as the sun comes down is beneficial

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We know that it´s important to get enough high quality sleep every night if we want to be as productive as possible the next day, if we want to perform as best as possible and also to maintain optimal health but there are some nights you just can´t fall asleep faster or when you wake up the next day you don´t feel rested. There are some strategies you can use to improve the quality of sleep and to help you fall asleep faster and one of those strategies is to reduce light exposure as the sun comes down.

You may have heard of the circadian rhythm or the internal clock of our body, this internal clock located in the hypothalamus receives direct signals from the eyes and with these signals it regulates our hormones, metabolism and sleep cycles. Just as nature has cycles, days and night you also have cycles and the more you work with the cycles of nature the more benefits you get. When everything is working in harmony, inside and outside the easier it is to maintain optimal health and a healthy weight.

When the circadian rhythm or internal clock gets out of sync it can cause different health problems like obesity and diabetes. It´s highly important that we get light exposure especially from the sun during the day and that you are in total darkness during night.

Before the invention of light bulbs and technology we used to follow the cycles of nature, we woke up as the sun rises and go to sleep as the sun comes down but with all the access to technology we spend hours late at night in front of screens which send the wrong signals through our eyes and the internal clock of our body gets out of sync.

You need to make sure that you´re sending the right signal to the hypothalamus so that it can keep all hormones on your body in sync and it also keeps our sleep cycles and metabolism working as efficient as possible.

We talked about melatonin on the last post (click here to read that post) so you know that the release of melatonin is also triggered by sending the right signals, you may have thought about taking it as a supplement and you may not need it, you may have enough melatonin but you´re sending the wrong signal through your eyes so your body is not releasing it.

If you want all your body to be working as efficiently as possible you need to make sure that you´re sending the right signals, in this case through the eyes, light exposure.

Light exposure in the night has a negative impact on the quality and quality of sleep but it also makes it harder for us to fall asleep fast so even when the best step you could take here is to follow the cycles of nature and reduce light exposure as the sun comes down which is not possible for us thanks to school and our jobs we need to find other strategies. The goal in this case is to reduce the negative impact of light, for this there are 2 steps we can follow:

1.- Use amber glasses to block blue light

2.- Avoid the use of all types of screen that emit blue light, electronics like computers, laptops, cellphones, tv; etc at least 30 minutes before going to bed.

These 2 steps may seem so simple but they are effective, take those 30 minutes to meditate, practice gratitude or some breathing exercises and make it part of you sleep schedule to fall asleep faster and improve the quality of your sleep.

Try these 2 steps for a couple of weeks and let us know by leaving a comment down below and on Twitter your results.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam