How to auto evaluate your health
The body is a well-oiled machine. Like any machine, it has some built in warning signs but most choose to ignore them. Failing to recognize some of these little ‘’issues’’ can become bigger problems in the long run, but can also subside after a while, depending on your lifestyle obviously.
Without being to alarmist, here is the top 3 of some of the early signs that you might have to double-check some unhealthy habits or other issues.
Our internal clock is set by your daily habits, it doesn’t work the other way around. You can have somewhat of a control on your circadian rhythm with two things, your pre dodo routine and the time you eat. The warning signs are numerous, and somewhat tricky to read but not impossible to break.
First, if you eat erratically, at no given time during the day or like ‘’the executives’’, you eat when you have time, this is a problem. I fix my schedule around my eating schedule. First thing I know is when I’ll be able to eat and train, then I move my work schedule around. The last meal of the day is about setting your body into rest mode. I always include more carbs on my later meals, which helps lower cortisol. Keep in mind that goals always set up the nutrition path. Might not be suited for all. Individualization is always the key.
Difficulty falling asleep is what we encounter the most. In general, you should always fall asleep around the same time, no pills needed. When you start seeing som issues and can’t seem to calm down at night, usually stress is the culprit. However, stress can come in many forms. Mental stress is a bitch while physical stress can be better dealt with. One of the most effective ways to deal with these issues is the pre dodo routine.
Set your pre dodo routine always around the same time. You want to go to bed around 10-11pm? Around 9 pm, dim the lights, turn off all technology, grab a book, with paper and cover, remember I said no technology! You need to stop the thinking box, slow it down. You are scared of not remembering something for the next day? Keep a paper and pen by your side.
Even better yet, grab that notebook, and write down what you are grateful for. Positive thinking before bed can only set the mood for better zzz’s. Do the same for your kids. Do it! I dare you. You’ll see a difference in a matter of days. What difference, try it out and you’ll see.
The infamous energy drops of the afternoon. Some even have it smack in the morning around 10am, which bot are not normal.
It’s all about nutrition. Everything you eat has an impact on your health, EVERYTHING! Now, your definition of healthy might not be what your body needs. If you follow the fat nutritionists guidelines, you probably are eating a yogurt with granola and fruits in the morning, or the bagel and cream cheese, which supposedly contains all the food groups #nonsense.
Then there is coffee. Do you need 1 or 2 coffees and feel you can get by or you absofreakinlutely have to get your dose before anyone can start talking to you? The later is a problem. Same goes for those who need tons of coffee, or those energy drinks that gives you gratuitous amount of energy like this Powerthirst (link).
The drinks can become a problem which goes far beyond the scope of this article, but instead, ask yourself why you need that amount of coffee or those energy boosters.
If you drink plenty of water, which is the oil of a well oiled up body, and eat nutrient dense foods, you’ll see your energy go up without that extra boost.
Little tip, if not the most important of this read. Breakfast time is seen as the most important meal of the day and for good reasons. The first thing you eat in the morning has been known to have a huge impact on the rest of your day, your productivity and has a great influence on your body composition.
Hormonally speaking, breakfast should not be bombarded with carbohydrates. A high glycemic load, such a high a carbohydrate breakfast, will require a greater insulin response. The problem is that high morning cortisol (which is how it should be) may mess up the production of insulin for the rest of the day.
Several studies have shown that a low protein intake at breakfast will be less satiating and often followed by a rapid increase in appetite when compared with a high protein breakfast. These studies use about 40% of protein ratio for the meal high in protein, which sounds like a lot if we compare it to a breakfast like a bagel with peanut butter, which contains about 16% protein .
However, a meal with 40% of its calories coming from protein is easily attainable with eggs, meat, nuts and a good protein powder . We also know that a breakfast containing a low glycemic index promotes a better cognitive performance. So a peanut butter and jelly sandwich or a big bowl of captain crunch is the total opposite of the goal here.
So, a great breakfast will influence several aspects of your day, such as better work performance, more energy during your workouts, your mood ,and quality time with your children after a hard day of work. Just the simple fact of having a nutrient dense breakfast instead of the sugar boosted one will help you improve your body composition without great struggle. Several studies prove it.
Motivation influences much of our day. We are frequently asked how to improve people’s motivation, whether for training, cheating (food wise), etc. Believe it or not, your breakfast has a lot to do with it when it is time to kick ass. Researchers from The University of Missouri have examined the benefits of a high protein breakfast on obese young girls or overweight in late adolescences. They studied the hormonal and neural effects of a high protein breakfast on appetite during the day, satiety, motivation and the need to reward themselves with food. The first group had lunch with lunch 350 kcal, cereal (13 grams of protein) and a second group with the same number of Kcal but consists of eggs and beef. After only six days, they concluded that only the group with high protein breakfast had a significant (positive) difference in satiety and greater motivation.
Now, what should be the best options for a decent breakfast knowing all we know now? Keep in mind that a great breakfast should allow you to burn fat, ensure optimal mental acuity and an ideal blood sugar throughout the day. A breakfast rich in nutrients, such as a source of animal protein or eggs , a small serving of fruit ( such as berries or grapes ) and a small amount of nuts will assure you the best results. It goes without saying that the quality of the meat should an organic source and free-range.
- Digestion and Poop
You are what you assimilate right? Again, eating nutrient dense foods is best. You’ll obviously have more problems digesting processed foods than what nature can provide. If you have heartburns, have gas, feel bloated or constipated, those are the symptoms when digestion is the bigger issue. Keep in mind that it could also impair the first two points as well.
Yes poop. What your body excretes can give you clues on your digestion. Seeing undigested foods in your stools is no good. You might also have heard; does it sink or float. If it sinks, it means that you might be missing fiber. The color, the smell and the look of it can give you clues as well. Hey, it’s disgusting, I know, get over it.
Normal excretion should look brownish, floats, and smells, yes, but should not alert your neighbor’s fire alarm.
What to do for digestive issues can and needs a personal approach unfortunately as not everyone has the same lifestyle and health, so I suggest you contact us for more information.