Hi friends who like a challenge,
Spring is in the air, I think. I actually am really confused lately when it comes to the weather. Is it going to be sunny or gray and does that even mean cold, cool or warm?
I thought I would write a quick post to give you some background on me and the current 28-Day program. Read as much as you have time for.
I am a full-time personal trainer/wellness coach of 15 years. I’m thankful to have the best job in the world.
My philosophy: I’m healthier than I used to be and it’s a good thing because my body doesn’t want to put up with some of my less healthy behaviors as much anymore. I’m getting older, like everyone does, and paying more attention to what I want out of life and how I feel each day. I’m learning what works for me and helping others find out what works for them.
This year I am running a series of 28-DAY programs with a purpose of supporting others in learning and implementing positive lifestyle changes.
The current group is called BE HEALTHY 28-DAY (The Add-on Edition) where we up the ante so-to-speak every 4 days. Today is Day 5 and those who are choosing to stick with us are adding no alcohol to the original assignment of closing the kitchen (aka your mouth) at 8pm.
First, we need to understand what I call the Big 5. These are the major health influencing variables that have a profound effect on the body. They are sleep, stress, exercise, diet and hydration. All with equal contribution.
Will not eating after 8pm help you lose weight and feel better? I don’t know. Will it help you get better sleep? Probably and it’s the quality of sleep that is most important. It is generally accepted that eating or drinking less than 90 minutes (some suggest 3-4 hours) before bed will disrupt your sleep to some degree.
Sleep is our primary method of body regulation. It is when we hit our reset button. It helps to NOT press the button only half or three quarters of the way down. To name only a few benefits, better sleep means better recovery from exercise and other physical stress, hormone rebalancing including those involved in weight loss such as those responsible for cravings and mobilization and utilization (burning) of stored fat. I think I can stop there.
Recently, I’ve adopted the attitude that if you’re going to commit to some diet and exercise, you’d better start it all off with a good night’s rest or you may not be happy with the results.
Yes. If it all adds up, I say it. If an idea is in alignment with published literature, current conservative and liberal practices, my own experience, the experiences of my co-workers, and with the experiences of our clients, I pass it along as solid information.
Here’s what some others had to say on eating before bed:
Precision Nutrition- Dr. Berardi- Health consultant for Apple, Nike, etc.
Having a large meal immediately before bed can disrupt your ability to fall and stay asleep. Instead, eat a regular-sized (or even smallish) meal a few hours before bedtime.
A nice blend of protein, carbs and fats will help to keep you satiated, and might even improve your ability to fall asleep as your brain converts carbs to serotonin.
In addition, try to limit your fluids 2-3 hours before bedtime. Drinking too much liquid shortly before bed can result in frequent waking for bathroom breaks.
While total sleep time is important, uninterrupted sleep time is even better.
*Precision Nutrition is the leading on-line nutrition coaching school and have been used by Apple, Nike, Olympians, and more. Yours truly has chosen to become a certified Precision Nutrition Coach for their effective lifestyle behavior coaching systems and access to their awesome resources.
The Model Health Show- Shawn Stevenson- SLEEP SMARTER Tip#14
14. Have a high protein, low carb snack close to bed time. If you want to get truly restful sleep, one of the worst things you can do is eat right before bed. Give your body a solid 90 minutes (more is better) before heading off to bed after eating. This is ESPECIALLY true if you’re eating carbs because the inherent blood sugar spike will cause a sharp drop in blood sugar later… and if you happen to be asleep when this hypoglycemia hits, it will likely wake you up and give you difficulties falling back asleep. If you feel you need to have something shortly before bed (again, at least 90 minutes) then go with a high protein food. The amino acids in the protein food (like tryptophan) can actually aid in getting a more beneficial sleep.
Ok. Let’s move on. Why refrain from alcohol? Isn’t a glass of wine good for you? More on that to come.
Thanks for reading,