I Don’t ACTUALLY Know What’s Best

That’s right. I am not 100% sure what I [or you] “should” be doing when it comes to nutrition and exercise.

Yup, I said it.

There is no ONE dietary theory or exercise program that will work for everyone. Heck, there’s no ONE dietary theory or exercise program that will work for me [or you]!

Our bodies and lives are constantly changing: inflammation, weight, muscle tone, disease, sickness, pregnancy, puberty, stress levels, immunity, cancer, autoimmune, mental status, community, career, family, sleep, love, interests and so much more!

How is ONE way of eating and ONE workout regime supposed to work for all of those changes? That is why I work with my clients to help determine their personal health blueprint. I teach them to be sensitive to how different foods make them feel, whether it’s good or bad. Did you know that your stomach is NOT supposed to hurt after you eat a meal?

I am not immune to these diet and life changes. Over the past 10 years, I have gone through over a dozen diet and exercise “phases.” I struggled with digestive distress, food intolerances, and crazy-limiting fad diets. It wasn’t fun, but I was learning how to figure out what my body needed to feel its best.

Take a look below at my wild diet/exercise adventure…

-Vegetarian and Spent 2+ Hours at the Gym Everyday (18 y.o.)

-Junk Food Omnivore and Exercise Bulimic (19 y.o.)

-Omnivore and got strong again with Running & Kickboxing (19 y.o)

-Junk Food Omnivore and into Swimming (20 y.o.)

-Omnivore and Played Recreational Co-Ed Soccer (21-23 y.o.)

-Full Omnivore and Supplemented my Gym Workouts with Insanity (23 y.o.)

-Pescatarian and Trained for a Full Marathon (23 y.o.)

-Vegetarian and a Complete Yoga Snob (24 y.o.)

-Vegan and doing a mix of Yoga, Insanity, Swimming and Running (25 y.o.)

-Pescatarian (no dairy) and introduced to HIIT workouts (26 y.o.)

-Pescatarian (no dairy) and Running Every SIngle Day (27 y.o)

-Pescatarian and All Yoga All The Time (27 y.o.)

-Full Omnivore and doing it all: Yoga, HIIT and Olympic-Lifting (28 y.o.)

Now: Paleo (it’s a lifestyle, not a fad diet)… Eat whole foods, avoid dairy & sugar, skip grains (or minimize intake), eat mostly organic & local, and eat foods that FEEL GOOD in your body. Makes sense, huh?

I believe in eating intuitively and to reduce inflammation. Have you toyed with the idea of living the Paleo lifestyle? I’m making my Paleo Supercharged clean-eating program available for purchase. Learn how to develop healthy eating habits, lose weight naturally, and take charge of your wellness in just 2 weeks!

If you’re like me, you know you don’t feel good when you consume too much sugar, eat bread and pasta, and indulge in cheese and ice cream. These foods are all inflammatory to your gut, and therefore wreck havoc on your immunity. We don’t get sick in the winter because it is “flu season,” we get sick because we start baking cookies and pies by the dozen, and crave comfort foods. Did you know that 80% of your immune system is in your gut? Well if you gut is constantly inflamed by sugar, gluten, grains and dairy… then how are you supposed to fight off all those germs?

Now it all makes sense, right? I’ve finally figured out simple guidelines that keep me sniffles-free and energized throughout the colder months. AND YOU CAN TOO! Give Paleo a chance with my Paleo Supercharged program, and see how reducing inflammation with whole foods can change your life too!

To you health!

XOXO,

Melissa

Email: mbrooksfit@gmail.com

Half Vegan, Half…Paleo?

My whole life has been a constant struggle to determine my own food blueprint. I have tried too many fad diets, been a true omnivore, vegetarian, vegan, pescatarian, ovo-vegetarian, and now …vegan-Paleo?

I believe in eating foods that fuel my body. Foods that promote efficient digestion (happy gut), reduce candida, balance blood sugar, reduce bloat, decrease inflammation, help optimize liver and kidney function, reduce brain fog, and just FEEL GOOD in my body.

In the past couple months I have been experimenting with eating animal protein (besides eggs), again. It had been 4 years since I had pork, and I ALLOWED myself a couple homemade ribs last month… and guess what? I didn’t get sick. In fact, I felt totally fine.

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So over the next few weeks I decided to let myself eat animal meat when my body craved it. I reintroduced my body to chicken, and then turkey. The couple times I had chicken my stomach wasn’t too happy, so I try to limit myself now (and stick to organic, antibiotic-free)… but I was totally fine with turkey. Pork and fish are still my go-to’s for easy digestion, especially if they are of high quality. I have yet to reintroduce beef because I remember it not feeling very good in my stomach 3-4 years ago, but that’s not to say I won’t try it.

I began studying food combining to see if it had an effect on how my body feels after a meal. Animal meats do not combine well with grains because they need different gastric environments for proper digestion… hmmm, I wonder why a cheeseburger leaves you feeling bloated?!?! Protein needs a more acidic environment for enzymes to break those big chains of amino acids into smaller ones we can absorb, and carbohydrates need a more basic environment to get digested properly in the gut. Maybe if we set our bellies up for success with proper meal planning, we might feel a little more energized and a lot less bleh after eating a big meal.

Here is an awesome food combining graphic to help you intelligently plan your meals for a happy gut:

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Simplify by remembering that everything works well with green veggies, fruit should really be eaten alone, and done mix protein with fats or starch, and you’ll feel the difference! Less belly bloat to hide and quicker digestion to allow time for more Summer fun!

Side note: it has taken me 3 days to finish this post, and ironically I’ve been consistently interrupted by invitations to eat. Since it has taken so long, I have had the chance to re-taste beef, and I have no idea if it feels good in my body (only one bite)… but I don’t really care for the taste. That’s why I had a big and juicy pork chop the other night, instead, with kale and green beans on the side (no starch!).

Speaking of eating, here is a fun “detox” recipe I threw together the other night. It is so warm and delicious! Enjoy!

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See the full recipe HERE

Grab a Friend! It’s Beach Season!

Everything is more fun with a friend! Even DETOXING!

I did my first Summer Detox Program last year with my best friend, and I was so glad we were able to support each other! Both of us had high-stress jobs with long hours, limited time to food prep, and crazy junk food cravings (nacho cheese and chocolate anyone?). My skin was horrible, my hair was dry, and I was just chronically exhausted. This is why I became committed to detoxing each season!!! It’s the perfect reboot to get me through 3 months of toxic build-up from stress, crazy workouts, junk food binges (yes, me too!), and the not-so-clean suburban environment we live in these days.

LAST YEAR WAS OUR FIRST DETOX, EVER. Even though the detox was challenging for us, we stuck to it and emerged as revitalized, less-toxic champions!

“Melissa’s Summer Detox is awesome! I did the two week detox last year and lost 5 lbs in two weeks! I felt great and it really helped to reset my cravings. It was a challenge, but with Melissa’s support, I did it!” -GC

DId you know: We carry 5-10 lbs of toxic waste in our bodies. GROSS! That’s why seasonal detoxes are great for kick-starting weight-loss, shrinking muffin tops, and prepping for upcoming celebrations (wedding season!). I personally lose 3-5 lbs each time I detox, which just amazes me because it typically takes a HUGE amount of focus (and cardio!) for me to lose weight! I love how I feel after I unload all of the junk and bloat form my system. It’s like being a brand new ME!

Now it’s YOUR turn! Do you want to be bikini-ready before summer’s over?

Grab a friend… or three. Let’s be our healthiest, slimmest, most energized selves together!!!

Detox Promo pic

Email me if you have any questions! XOXO, Melissa

mbrooksfit@gmail.com

FREE Bikini Reset… Say what???

I am thrilled to announce my first ever FREE Simple Cleanse: my 24-Hour Bikini Reset.

Only one day? Anyone can do that!

This Cleanse can change your life. I can say from personal experience that following this plan changed mine. I feel better than I ever have. Embarking on a raw cleanse can awaken the senses plus you can warm up your smoothies and your juices with spices and make your natural experience warming.

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My own health history includes a prolonged journey to achieving my personal health. My health was in free fall. I remember having the ah-ha moment when I realized I needed to give my digestion a break. I remember thinking to myself, “will my life ever be different?”

Well, my life is different now. I learned the tools I needed to change my body from the inside out and now I am going to share these tools with you for free. What are you waiting for?

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I’m Not a Quitter… I’m Awesome.

BIKINI 2015 UPDATE TIME!

I am so proud of my bikini body transformation thus far. My six-pack (abs, not Coronas) is coming in, my small & large muscle groups are becoming more defined, and my waist is shrinking. I am getting much stronger in all major lifts, and my muscle endurance is improving. I am maintaining flexibility and mobility with yoga, and have added running in 2-3 times per week for fat-burning cardio. Want to see the progress? Here are photos of my physical changes:

Two Weeks In …#TransformationTuesday                   One Week Later… #GettingLean

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Getting My Gains… #GirlsWithMuscles

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So what’s next? Well…..I have been reflecting on how I feel about the whole COMPETITION part, or the crazy EATING plan, or the COST$ for competition prep (meals, supplements, etc) and competition day (bikini, heels, hair, nails, spray tans, etc). I know this seems like some sort of cop-out for not having to put in the work, but I am finding it hard to really connect with the whole bikini competition idea. I love clean eating. I LOVE lifting weights, HIIT training, yoga, and pretty much all forms of exercise. I just don’t love the idea of fake tanning and becoming someone I’m not. For those of you that don’t know me so well, I am NOT a girly girl. I don’t use makeup daily. I barely remember to brush my hair! #GirlProblems

Want to learn more about bikini competition costs, training, and diet?

cost: http://www.fitwithzara.com/2014/08/07/what-it-costs-to-compete-in-npc-bikini/

cost:  http://www.livelifeactive.com/2013/01/08/the-cost-of-competing-in-a-bikini-competition/

diet: http://www.muscleandfitnesshers.com/nutrition/dieting/12-weeks-competition-body-diet-plan?page=2

mid-atlantic competitions: https://garyudit.com/new/npc-pa-mid-atlantic-zone/

diet/training: https://www.figureandbikini.org/a/134/My-Competition-Meal-Plan

saving money: https://www.figureandbikini.org/a/49/Save-Your-Pennies-The-Cost-of-Competing

Random Selfie time… #IWokeUpLikeThis

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For me quitting is NEVER an option…

I have a passion for nutrition and exercise, but more along the lines of teaching the skills and creating the habits for successful weight loss, weight maintenance, holistic wellness, mobility training, strength training, yoga and mindfulness, endurance training, high-intensity interval training, clean eating, bioindividuality, etc. I want to be able to help others and pull from my experience. Competing will not give me the experience I find necessary for everyday health and wellness.

Remember, I have NOT quit the idea of creating my “bikini-body.” I still want to make-over my diet to remove added sugars, refined carbohydrates, DAIRY, and other highly inflammatory foods. I still want to transform my body to be the leanest, strongest, and healthiest it’s EVER been!

I am SUPER excited for my body transformation!!! I will continue as if I am still competing this August (well, I AM going to the beach), and I will use myself as a guinea pig to discover the BEST diet for melting fat, building muscle, and reducing inflammation. Follow my journey on Instagram @mbrooksfit and look out for my NEW 14-day clean-eating Summer program! Makeover your diet, makeover your body. Email me at mbrooksfit@gmail.com to get updates on upcoming clean-eating and detox programs!

FITspirations: My Female Fitness Idols… #LiftLikeAGirl {Check these women out! They rock!}

christmas abbott pic          ashley horner pic

Christmas Abbott– Crossfit strong                               Ashley Horner– Super Athlete!

Instagram @christmasabbott                                             Instagram @ashley.horner

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Kayla Itsines– Lean HIIT coach                                     Dana Linn Bailey– Beast competitor

Instagram @kayla_itsines                                                    Instagram @danalinnbailey

28 and AWESOME!

Today is my birthday! I turned 28 years young. I feel the healthiest, strongest, happiest, and most motivated I’ve ever been. This year is going to be a great year… it’s theme is HEALTH & FREEDOM. I will be the fittest I have ever been and I will create the financial freedom I deserve. (Ha, now it’s out there in the universe!)

I get a lot of questions about my diet, exercise regime, supplements I take, how much sleep I get, etc, etc ,etc. It is very flattering! I agree it is pretty cool to look as young as my 17-year old sister and to be able to fit into all my clothes from high school. That said, I decided to focus this week’s blog post on what I do to be the healthiest and happiest I have ever been. It’s about to get very REAL up in this blog post!

mbrooksfit Diet:

My favorite foods are guacamole, kale salad, Thai coconut curry, roasted broccoli, basmati rice, sashimi, chocolate, and eggs… lots of eggs.

1. Protein: I don’t eat any red meats, pork, poultry, or dairy. I DO eat wild-caught fish, crabs, eggs, legumes, quinoa, nuts, seeds, seitan, almond milk, and lots of leafy greens (they have protein too!).

2. I eat SO MANY veggies! (Potatoes and corn do NOT count!) My favorites are kale, broccoli, baby carrots, cauliflower, green beans, squash, asparagus, bok choy, onions, brussels sprouts,

3. I eat SOME fruits: bananas, avocados, berries (all kinds), cherries, tomatoes, pineapple, grapes, grapefruit, plums, and a few more. I rarely eat apples, peaches, melons, kiwis, oranges, etc.

4. I am a CARB-queen! I love grains, especially rice, quinoa, corn and potatoes. I try to limit my pasta intake to 1 or 2 times per week.

5. I eat chocolate. It’s dark, organic, and fair-trade… but it’s still chocolate. I also put cocoa powder in my smoothies.

6. I am really inconsistent at hydrating, but at least I am conscious of it. I do drink various liquids throughout the day: 32 oz of plain water, 2 non-stimulant natural energy drinks (40 oz), a decaf coffee, and maybe 1 smoothie or juice.

mbrooksfit Workout Schedule:

I work out at class-based gyms that focus on weight training and HIIT cardio 5 days per week, and take a class at my yoga studio 1 day a week. This schedule will change soon with my upcoming bikini competition =)

Monday: Lower body (squats, deadlifts, lunges, sprints, etc)

Tuesday: Upper body (chest press, rows, shoulder press, flys, pull-ups, etc)

Wednesday: HIIT cardio (burpees, push-ups, tire flips, lunges, ladder drills, bear crawls, etc)

Thursday: Total body (squat cleans, clean and press, burpees, tire flips, CORE, etc)

Friday: Full body HIIT

Saturday: REST

Sunday: Yoga (heated power vinyasa or heated yoga sculpt)

My gyms/studios- Foundry Fitness in The Kentlands (Gaithersburg, MD), Fitness Edge (Gaithersburg, MD), and Corepower Yoga (Bethesda, MD).

mbrooksfit Supplements:

I do NOT take a multivitamin. Eat a balanced diet and your amazing body will get the nutrients it needs.

I do NOT take any specific vitamin or mineral supplement. Remember, balanced diet? If you are concerned about nutrient deficiency, get your blood panel done and find out where you are lacking.

I DO take one dietary supplement (have been for almost 2 years). It’s an herbal and literally keeps my cellular stress at the same level of a newborn baby. I sleep better, have more energy, recovery faster from workouts, and maintain a healthy weight without counting calories. Maybe it’s why I feel so awesome these days…

mbrooksfit Wellness Tips:

1. Sleep: I aim for at least 6 hours, but on average get 7-8 hours. This is VERY important for healing, recovery, brain functioning and immune system health. Read my blog post a couple weeks ago about the importance of sleep!

2. Work: I make my own hours, do things I am passionate about (yoga and health), and get to be around, and have fun with, people I love and respect. I chose to have a stress-free work situation, and it was the BEST decision I ever made.

3. Hygiene: I brush my teeth twice a day, floss, shower right after working out, use a shampoo and conditioner free from any crazy chemicals, I avoid antiperspirants (I use Tom’s all natural deodorant), have an incredible anti-aging/healing skincare regime, and wash my sheets regularly. Simple, yet effective.

4. Relationship: I have been with the same amazing man for over 12 years. We are best friends, laugh together, workout together, travel together, and love the crap out of each other. Find someone who you cannot be without… then you’ll understand.

Make the decision to live YOUR healthiest and happiest life today.

**For questions, comments, concerns or inquiries email me at mbrooksfit@gmail.com

10 Tips for Healthy, Younger-Looking Skin

Wellness Blog Post Week 4: Healthy, Younger-Looking Skin!

We all want to feel better and perform better, but what about LOOK better?

Why wouldn’t we want out OUTSIDE to match our INSIDE? This week I am discussing a few easy tips to create younger, healthier looking skin.

10 Tips for Healthy Skin:

  1. Limit Sun Exposure: Your skin can get UV damage any time of year. As little as 10 minutes a day of UV exposure can cause visible wrinkles in just a matter of months. Choose a daily moisturizer with built-in sunscreen of at least SPF 30, and use NRF2-activating skincare to promote cellular healing from UV damage.
  • Vitamin D: Get early-morning sun exposure to replenish your vitamin D reserves. Stuck inside all day? You can take a vitamin D supplement, check out what dosage is right for you here.
  1. Reduce Stress: Simply put, stress shows on your skin. It’s not just a matter of undesirable frown lines. Cortisol, the stress hormone comes out to play during periods of prolonged pressure, can cause inflammation in the body, and that can break down collagen. In addition, cortisol can cause redness and acne flare-ups. So take the time to breathe deep, go for a walk or run—whatever calms you. Supplement with a NRF2 activator to naturally reduce cellular stress; I recommend Protandim, made of 5 common herbal ingredients that turns on your body’s antioxidant enzymes. Oh, yeah!
  1. Wash Away the Day: You’re likely to be aware of your skin in the morning as you’re getting ready for your day, but the most important time to give it attention is actually at night. The dirt and bacteria that settles in throughout the day, plus any leftover makeup, can clog pores and cause blemishes. Before you turn in for the night, use a gentle cleanser that will take the grime without stripping your skin’s natural oils.
  1. Nutrition is Key: “Everything you eat becomes a part of not only your inner being, but the outer fabric of your body as well. The healthier the foods are that you consume, the better your skin will look,” says Samantha Heller, MS, RD, a clinical nutritionist at NYU Medical Center in New York City.
  • Blackberries, blueberries, strawberries, and plums. The common link between these four foods is their high antioxidant content.
  • Consume Good Fats- Salmon, Walnuts, Canola Oil, and Flax Seed. These seemingly unrelated foods all deliver essential fatty acids, and thus are key foods for healthy skin.
  1. Hydrate: Missing the mark on your eight glasses a day isn’t the only thing that can affect your skin’s hydration. Dry air, harsh soaps, and skin care products that contain alcohol can also make you feel shriveled. So drink your water, and use a good moisturizer as soon as you cleanse. Covering up with a scarf or using a humidifier can also help keep moisture locked in.
  1. Don’t Smoke: Smoking, with many other harmful effects, also bring with it puffy eyes, skin infections, wrinkles, premature ageing and even skin cancer. Because smoking constricts the tiny blood vessels in the outer skin layers, less blood can get there to nourish the skin with oxygen and nutrients. Smoking can also damage collagen and elastin. Even the facial expressions used for smoking (puckering the lips, squinting the eyes to keep smoke out) can contribute to fine lines.
  1. Use Toner: Perhaps the most often skipped step of any skin care regimen, toner can make the biggest difference. The right toner can rejuvenate your skin and help even out skin tone. Be sure you look for one that’s not too harsh. A good toner will balance and brighten your skin. Try the Truescience Perfecting Lotion: A revolutionary, hybrid (toner + serum) lotion for smoother, radiant and brighter looking skin. This Nrf2-packed formula helps diminish discoloration and visibly improves skin tone.
  1. Stay Active: Your skin is no exception to the many benefits of regular exercise. Stick to a workout routine, and your skin is likely to firm up. That’s because cardiovascular workouts nourish your skin with oxygen and boost collagen production. So get your heart pumping and watch your skin snap into place.
  1. Stay Cool: It can be relaxing to sit back in a hot bath, but don’t do it all the time. Hot water removes oils from your skin. Shorter showers that are more on the warm side are gentler on skin and less likely to strip it of its own natural defenses against aging. Just ace these basics, and you’ll find that radiant skin you were meant to have.
  1. Don’t Forget Your Eyes: The delicate skin around your eyes can be the most susceptible to bags and wrinkles. A gentle eye cream or serum can be just the thing to naturally lift and tighten the eye area and give you a younger look. This stuff is the bomb! Truescience Eye Corrector Serum: Deeply moisturizing, this rich eye serum visibly tightens and firms upper eyelids to help with tired looking eyes. Got baggage? This serum diminishes puffiness above and below the eye, evens skin tone and dark circles that are visible signs of premature aging.

References:

http://www.lifevantage.com/blog/10-secrets-for-young-looking-skin/

http://www.medindia.net/patients/lifestyleandwellness/top-tips-for-younger-looking-skin.htm

http://www.medicalnewstoday.com/articles/164494.php

http://www.prevention.com/beauty/beauty/7-steps-younger-looking-skin

http://www.mayoclinic.org/healthy-living/adult-health/expert-answers/hydrated-skin/faq-20058067

http://www.webmd.com/beauty/skin/skin-food

http://www.mayoclinic.org/healthy-living/adult-health/in-depth/skin-care/art-20048237

Re-Cover Your Body’s Ability

Weekly Wellness Series: Blog Post 3 of 12

This week’s topic is RECOVERY [from workouts], and tips to increase rate of recovery. You’ll find an underlying focus on reducing inflammation, reducing stress, improving nutrition, and enhancing you body’s own protective and recuperative abilities.

Train Like an Elite: Quality Workouts AND Quality Recovery

-Who wants to spend more than 90 minutes at the gym? Not me! Even elite-level endurance athletes train for only 8-10 hours per week because they understand that to get the most out of their training, they have to push themselves hard for a shorter period of time with a specific goal in mind (speed, strength, endurance, or flexibility).

-Rest days are JUST as important are workdays. Dedicate at least one-day each week to rest your body, and allow muscles to repair and rebuild.

Pair Macronutrients Like a Pro

-After intense workouts you need to replenish your glycogen stores with quality carbohydrates. Don’t go reaching for the cookie jar! That will just set you in a sugar high, followed by a blood sugar crash. Avoid refined carbohydrates (baked goods, white pastas, white breads), and instead choose whole grains (quinoa, barley, amaranth) and whole grain products (quinoa pasta, sprouted breads).

-Consume your carbohydrates with lean protein sources and healthy fats. This slows the absorption of the sugars in the carbs, and reduces the inflammatory response and blood sugar spikes that carbohydrates cause when eaten alone.

Consume Healthy Fats: Eat more omega-3 fatty acids and less omega-6 fatty acids.

-High concentrations of omega-6 fatty acids are highly inflammatory. You can find omega-6 in vegetable oils, such as canola, soybean or corn.

-Eating more sources of omega-3 has shown to improve circulation, reduce inflammation, and decrease risk of heart disease. Quality sources of omega-3 include: mackerel, wild salmon, tuna, shrimp, flaxseeds, walnuts, and Brussels sprouts.

Hydrate, Hydrate, Hydrate

-Muscles are 80% water, and even a 1% change in body water can impair athletic performance AND recovery.

– Aim to consume 125-150% of estimated fluid loss during the 4-6 hours following your workout session.

– Add electrolytes to your regular beverages, or consume all-natural electrolyte drinks to promote efficient water absorption. Coconut water and NUUN are two electrolyte drink options I use for myself. If I am hydrating throughout the day I dilute the coconut water with 1-part plain water, but if I am using after a workout then I drink at full concentration.

Supplement Wisely: More Is NOT Always Better!

– Remember when I mentioned, “enhancing your body’s own protective and recuperative abilities?” This means assuring a high intake of nutrients and herbal extracts that activate natural survival and performance pathways in the body- including turmeric, milk thistle, green tea, ashwagandha, bacopa, New Zealand pine bark, quercetin, and theanine.

– Activating the Nrf2 pathway (with Protandim) is a built-in way to turn on your body’s own production of antioxidant enzymes and anti-inflammatory proteins. These enzymes are 1 million times more effective than Vitamin C at neutralizing free radicals and reducing cellular stress. A 2014 study shows that Vitamin C and E supplementation hampers cellular adaptation to endurance training in humans, while NRF2 activation through Protandim supplementation promotes cellular adaptation.

-Maintaining mental and physical performance during exercise (with Axio) is my secret weapon to getting into that feel-good “flow” state where energy, mood, and focus are at peak levels. This way I can get the most out of the 60-90 minutes I spend at the gym, and still have enough mental and physical energy to get all things done during the day.

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Resources:

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=84

http://bestfutureyou.com/2015/03/28/12-fitness-tips-from-the-worlds-fittest-ceo/

http://breakingmuscle.com/mobility-recovery/eating-to-recover-how-and-what-to-eat-post-workout

http://www.menshealth.com/mhlists/foods_that_build_muscle/Water_The_Muscle_Bath.php

http://nrf2science.com/studies.php

Hey Sleepy-head! I’m talking to you!

Wellness series blog post 2 of 12, and we are discussing one of my favorite topics: SLEEP!

An adequate amount of quality shut eye is crucial for optimal health and wellbeing. Lacking in zzz’s can lead to negative side effects, such as decreased mental alertness and concentration, increased risk of accidents and injuries, weight gain, decreased mood, suppressed immune function, and increased risk of chronic disease.

Let’s take a look at the less visible consequences of sleep deprivation:

1. Increased Cellular Stress

– In everyday activities, you are exposed to various internal (by-products from cellular processes) and external (toxins, pollutants, and chemicals) stressors. These stressors create tiny free radicals, which sole purpose is to wreck havoc, resulting in cellular damage. While you sleep, your body works to repair this free radical damage throughout the body. Without sleep, the build up of free radicals leads to damage within your cells, and though the effects may go unnoticed for some time… the long-term effects could lead to permanent damage to your health.

2. Decreased Brain Function

– Contrary to popular belief, your brain is in super active mode while you sleep. One vital role of sleep is allowing the brain to create, solidify and consolidate memories from events that day. These bits and pieces of info are processed and transferred from short-term to long-term memory in our sleep (consolidation). In addition to making memories, the brain is also working to clear out dangerous toxins that have accumulated through everyday life. Therefore, without proper sleep, you are preventing your brain from performing important housekeeping tasks that are necessary for optional functioning.

3. Hormonal Imbalances

During waking hours your body releases hormones (cortisol, adrenaline, and glucagon) essential for maintaining homeostasis. When you sleep, levels of these hormones drop and your body starts releasing a set of hormones that are involved in growth and repair processes. Without adequate sleep, we are exposed to higher and prolonged levels of daytime hormones which have been shown to have widespread negative effects on the body, including: blood sugar imbalances, increased muscle protein breakdown, elevated blood pressure, lowered immune function, and increased inflammation.

Struggling to maintain a healthy weight? Hormones regulating appetite are profoundly influenced by sleep duration. Surprise surprise! Inadequate sleep is associated with reductions in leptin (hormone for appetite suppressant) and elevations in ghrelin (hormone for appetite stimulation). This imbalance results in increased feelings of hunger, and likely overeating.


How can you improve your snooze?

  1. Try catching a few more hours of sleep each night. (Obviously!) Get ready for bed (and ready to sleep!) 15 minutes earlier every couple days to move your bedtime up.
  2. Maintain a consistent sleep schedule. Try to go to bed and get up at the same time every day, even on weekends and on vacation. This helps to regulate the body’s sleep-wake cycle.
  3. Monitor your intake before bedtime. Avoid eating too much or too little, try to reduce the amount you drink before bed, and limit your intake of caffeine, nicotine, and alcohol right before you go to sleep. Both caffeine and nicotine have stimulatory effects and though alcohol may make you sleepy initially, it can disrupt your sleep later in the night.
  4. Make your bedroom more sleep friendly. Reduce noise or create background noise with a fan, and keep your room cool and dark. Turn off your electronics (including your smart phone!). The blue light from electronics stimulates your mind and can suppress melatonin production, a hormone that controls your sleep-wake cycle.
  5. Increase your physical activity. Exercise is associated with better quality sleep., but avoid exercising too close to bedtime as it may leave you too energized to fall asleep.

But let’s get real, making time for eight hours in your day for uninterrupted shut-eye isn’t always possible. So, let’s discuss what you CAN do to reduce the less visible side effects of sleep loss, and keep your body working at an optimal level.

1. Try taking an NRF2-activating supplement, like Protandim, that is formulated to combat cellular stress.

– Protandim repairs damaged cells by activating cellular anti-stress genes and increasing production of internal protective enzymes and proteins.

-Protandim helps the brain recharge. Those powerful protective enzymes and proteins (i.e., SOD, catalase, & glutathione peroxidase) work to clear out toxins in the brain, which may reduce wear and tear on the brain that is linked to impaired learning and memory.

-Protandim supports the adrenal and thyroid glands, two key players in regulating hormonal balance, and helps regulate hormones involved in many functions including: the stress response, energy metabolism, immune function, and blood pressure.

Experience and learn more about Protandim HERE.

2. Try taking an all-natural, multi-dimensional energy product, like Axio, that not only provides a physical boost of energy, but also improves mental clarity.

-Axio is an anti-fatigue, non-stimulant energy drink. Axio works by blocking the activity of a neuromodulator (i.e., adenosine) that makes you feel tired, and stimulating the release of hormones (i.e., adrenaline) that enhance mental alertness and increase energy levels.

-Axio increases the transmission of neurotransmitters (e.g., dopamine, acetylcholine, & serotonin) involved in the regulation of mood and emotional stability.

-Axio helps boost cellular protection, promotes normal brain and nervous system function, and helps improve learning performance, focus, and mental acuity.

Experience and learn more about Axio HERE.

Thank you for reading! Please email me with specific questions at mbrooksfit@gmail.com

Stay tuned for next week’s Wellness Series Blog Post… Recovery =)


References:

Cauter, E.V., Knutson, K., Leproult, R., and Spiegel, K. (2005). The impact of sleep deprivation on hormones and metabolism. Retrieved from http://www.medscape.org/viewarticle/502825.

Talbott, S. (2014). Deadly antioxidants.

Lisk, C. et al. (2013). Nrf2 activation: a potential strategy for the prevention of acute mountain sickness. Free Radic Biol Med 63: 264-273.

McEwen, B.S. (2006). Sleep deprivation as a neurobiologic and physiologic stressor. Metabolism Clinical and Experimental 55(2): S20-S23.

http://sleepfoundation.org/excessivesleepiness/content/why-do-we-need-sleep

http://www.lifevantage.com/blog/sleep-deprivation/

Merck Manuals. (2013). Endocrine function. Retrieved fromhttp://www.merckmanuals.com/home/hormonal_and_metabolic_disorders

NIH. (2014). Brain basics: understanding sleep. Retrieved fromhttp://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm.

Randall, M. (2011). The physiology of stress: cortisol and the hypothalamic-pituitary-adrenal axis. Retrieved fromhttp://dujs.dartmouth.edu/fall-2010/the-physiology-of-stress-cortisol-and-the-hypothalamic-pituitary-adrenal-axis#.VPfypS5iu28.