Nutrition resources
This page is a work in progress. Overtime we will add more and more content to help you learn more about nutrition and find what works best for your body. If you need specific help, please contact us so we can get you on a on purpose plan.
Food Logging:
Check out MyFitnessPal.
Precision Nutrition
Fat Loss for Women
This video was shared to me from an awesome friend. This guy gets it, and has a great way of explaining why it may feel harder for you as a woman, and why us men have it a lot easier.
Take a listen and see what you learn...
Heart Rate Training
Maffetone Heart Rate Training Method for Fat Loss… IT WORKS!
Sleep & Weight Loss
“In a study by Karine Spiegal and colleagues, just two nights of restricted sleep were found to significantly impact hormones related to appetite and drive to eat, as well as self-reported hunger.
In the crossover study, they took many who usually slept 7-9 hours per night and had them sleep at consistent times for normal duration in the week leading to the study.
In one condition, they had sleep restricted to 4 hours in bed per night, for 2 nights.
In the other, they had extended sleep of 10 hours in bed.
When comparing the restricted sleep (4 hours) to extended (10 hours), participants had:
✔18% lower leptin levels
✔28% higher ghrelin levels
✔24% higher hunger levels
When leptin is lower it tends to act as a signal of reduced energy availability, leading to homeostatic drives to eat food and move around less.
Ghrelin can be thought of as "the appetite hormone".
Given that this was looking at just 2 days of sleep restriction, it's not difficult to make the leap to concluding why on going sub-optimal sleep works against us eating an appropriate amount of calories. It primes us to consume more calories and expend less. .
Even if having the best intentions with your food intake, sleep restriction means you've started the day facing an uphill battle.
Not only is sleep crucial for its direct benefits, but also for the indirect results it offers.”