Have You Ever Had Jet Lag?

Have You Ever Had Jet Lag?

I recently took a trip to Bali to lead the fitness and adventure portion of a retreat. This was an awesome time, we hiked a volcano to watch the sun rise, did ME workouts, made great friends while putting people out of their comfort zone and had lots of fun while living a rest-based life. But there's just one problem.

I can't sleep on planes

Now most of the trips we take are through just a few time zones. So when you travel you typically may be a little tired, but nothing you can't recover from with a good night's sleep. But traveling half way around the globe, well that's a different matter entirely. Having done it twice now I can only imagine what it would be like to have to do this all the time for work.

Maybe some of you can identify with this?

In our sleep program we talk about how you must do everything you can to stay awake until it's dark outside to try and keep your circadian rhythm in order. So if you arrive at your destination at say 9pm, not a problem. But if you arrive at 9am.. not so fun. You'll spend a lot of time looking for Starbucks, Dunkin, and Tim Horton's if you're north of the border.

On the flip side of that, if you left in the morning and arrived at night but only spent 9 hours on a plane, odds are you're not going to be ready for beddy bye unless you got up extra early to try to adjust your schedule, consumed lots of booze on the way (day drinking for the win anyone?), or use a supplement like magnesium or melatonin to help you relax into sleep.

While I have used both of these methods to my advantage this time it's different....

I'm going to bed at my usual hour, around 11pm, and falling asleep quickly and sleeping soundly. But about 4.5 hours later my adrenaline kicks in and I'm awake. Not your typical "groggy maybe I'll fall back to sleep in a few minutes" kind of awake, but full on ready to tackle the day awake.

I've tried lots of tricks already too. 

Adjust my final meal time to closer to bed. Check

Add carbohydrates to later meals to take advantage of insulin's effect. Check

Taken additional Magnesium to help me stay in restful sleep. Check

Even taken more Mg in the middle of the night after waking. Check

So what now?

First and foremost you don't want to let yourself get stressed out about it. That would be one of the worst things to do, along with taking sleep meds, which only help you get to a light sleep.

Possibly adding melatonin at bedtime and cutting coffee consumption back a bit more would help keep those adrenals from firing so much.

Shutting down the devices down and not working until bedtime and getting screen time in check would be ideal in any situation, but especially now.

But the bottom line is that we must know that this condition is not a chronic thing and if we just trust the process it will all come back online as it was before. Simply determine your course of action then Assess, Investigate, and Modify, just as if you were trying to lose fat.

And hey, I also have all those great memories of Bali to look back on!

Do you have issues with your sleep too?

Click here to find out how to fix them naturally.

Want To Know The #1 Question I Get Asked?

Want To Know The #1 Question I Get Asked?

It's frustrating really if you want to know the truth of it. I bet I get asked this question daily by either someone in person, through email or text, or on one of the many social media channels out there.

The question I get asked more than any other is "What diet should I do? Paleo? Keto? Whole30? Primal? Atkins?" and the list goes on and on.

The truth, that you may already know but these folks obviously don't, is that each of these diets are just takes on a new spin on a different approach.

That approach?

Elimination

Yep, that's right it's as simple as that. There is no rocket science to any of them.

They either eliminate specific foods as is the case with say the Whole30 diet which calls for elimination of a very specific set of foods. Typically touted as a "challenge" and done at gyms this diet looks eerily familiar to the 4R or 5R protocol that the doctors at the ME clinicand naturopaths all over the world have been providing to patients for years.

Or maybe entire food groups as you will find with the Atkins diet and carbohydrates in the form of starch. This diet has been vilified and returned as a winner due to high saturated fat which caused heart disease in the 80's and 90's but through the miracle of research now it does not...

Even the tried and true Mediterranean diet comes with some elimination of salt from foods. This one comes highly recommended by most western medicine doctors, especially if you've got high blood pressure, heart issues, or a history of well... life.

Keto is all the rage right now in the dietary world, but probably more useful for Alzheimers, but it's just a limitation of carbs (and maybe some protein) in favor of fat. Side note: If they renamed this one the Bacon and Cheese diet I think it would sell better. :0)

Oh, and by the way most of these diets come with an assortment of foods that are branded conveniently enough under the same name.

I should also note that Metabolic Effect's first book, The New ME Diet, was titled as a diet book. But if you read it you really won't find any elimination other than bites of carbohydrates.

I could go on ad nauseam about this

But the point I always make to the initial query is this.

It doesn't matter which one I think you should do.

If you aren't doing a diet now then pretty much any diet will work for a certain amount of time and that's probably about 2 weeks less than you'll stick with it.

When you stop seeing results what are you going to do?

"Paleo" harder?

Or maybe some new diet program catches your eye or whatever. #squirrel

I would then ask said person why they want to do a diet in the first place?

Why not instead try creating a lifestyle for yourself around the inconvenient reality that all types of food will always be around? Doesn't that seem a bit more sustainable?

  • To be able to know about YOUR body and to be able to learn to become a detective of your metabolism.

  • To consistently see results while knowing what triggers you and what buffers you from overeating.

  • To be able to be confronted with food that may not be ideal but still eat for fat loss.

  • To know that your metabolism will change with your life and how best to deal with lifestyle factors that are unique to you.

  • To create your own diet that can be adjusted like a thermostat and not someone's off the shelf plan which is more like a calculator.

Now I'm probably preaching to the choir here and you're all just sitting there saying "Yeah, that's right!" But if any of this sounds foreign to you I would highly encourage you to check out the online program we put together called the Metabolic Effect Diet program.

Give it a try!

Know Your Formula to Success With Body Change

Know Your Formula to Success With Body Change

The other day I posted a link to get free 7 day access to my workout library filled with around 200 Metabolic Effect workouts. But I didn't tell you how most people truly find success with them, or any other workouts for that matter.

You know you've got that friend, or maybe it's you, who puts in hours on the treadmill but never seems to see any results. They break a sweat, or even sweat through all of their clothes, but they really don't see any changes.

Or is that just me??

What our friends don't know is that if they'd just spend a fraction of that time in the weight room they'd see results in just weeks, sweat or no sweat. You see there is a dirty little secret formula to body change.

When you're a beginner, just picking up weight for the first time, you're kind of like a little bird learning to fly. Wobbly wings (arms) and legs. The more you try the more you gain confidence and strength and even soreness. But that's good! Because you know that your muscles are there and working. You also gain a psychological confidence about you as well as you start to feel more physically alive. Your lungs feel like they fill up more when you breathe and you have more zest in your life.

And then after about 2 months "it" happens...

The dreaded plateau! You can't get past the number of reps you did a week before. Your weights don't move up any more. Even worse, your weight and inches aren't going down any more either. "I have hit a wall which you cannot climb", you may think to yourself and after a few weeks of minimal (if any) results you start to pack it in.

Lunchtime workouts become working lunches. After work workouts become after work take outs. This is called the Pack It In Cycle.

But there is an alternative.

You Have To Keep Showing Up!

Ever hear someone say, "How we show up in one thing is how we show up in everything"?

Well you have to keep showing up!

The word you're looking for is consistency. If you can consistently get your workouts in and stick with your program and don't pack it in. Simply change some exercises, add weight, lower reps and sets performed, you can keep the results moving forward instead of remaining in the stalled state of the plateau. Don't be afraid to make progress at the expense of your ego.

You will have to always challenge yourself in some area, usually multiple areas!

I used to teach an ME class and I had a mid-40's lady in it. And every time she would choose the 8 lb dumbbells. So one day I asked her, "why don't you try the 12 pounders sometime?"

You know what she said??

"Because I don't want to bulk up." 

I did a terrible job of trying to hide my amusement and asked "well you know that your grocery bags can weigh more than 8 lbs, right? You want to be able to carry those don't you?"

You don't want to be one of the people who uses 8 pound dumbbells forever! It doesn't become you. ;0)

Click Here For A Free Trial of the ME Workout Library

Are you getting your MEDs in?

Are you getting your MEDs in?

Have you ever heard of the concept of Minimum Effective Dose, or MED?

Have you ever been to the doctor and been prescribed some medication and they say you can take up to 2 pills a day?

Are you going to take 2/day straight out of the gate?

Probably not. You are going to take a lower amount to see if that works first.

And if it does, you are going to stick with it because you know that it makes you feel better. Only after you see that it doesn't work at the lower dose will you ramp up from 1/2 a pill to a whole pill, 1 1/2 pills and so on until you reach the place that is just right for you.

The concept of minimum effective dose can be applied to anything really.

Amount of food eaten? Minimum Effective Dose

Time spent shopping? Minimum Effective Dose

Time reading this blog post? Minimum Effective... hey, wait a minute... :0)

The point is, you don't need to exercise like a crazy person to see results.

Odds are if you are trying to make a body change all you really need is about 20 minutes/day 3-4 days/week.

I hate to admit it, but you'll be spending less time in 1 week than I spent in 1 day back when I was a bodybuilder.

Seriously, in college I used to a lot 2 hours/day 5-6 days/week. That's a lot of time that I could have been doing other things. Like studying for one.

That's one of the reasons that Metabolic Effect workouts work out so well. They are 20 minutes of work wrapped up in a 5 minute warm up and 5 minute cool down sandwich.

If you'd like to try them out for 1 week for free, simply click the button below and sign up.

Click Here To Try The Workouts

The workout library is fully indexed meaning that you can search for workouts by exercise name too. If you have a pull up bar one day you can simply search "pull-up" and voila! You will see all the pull up workouts. Maybe you only have 10 minutes to workouts today, you can search "10 min" and it will show you those.

There are nearly 200 workouts of all varieties included in the workout library too.

What have you got to lose? (Except pounds and inches)

Are you an "ART-ist"?

Are you an "ART-ist"?

Previously we talked about the first 3 pillars of SMART goal setting. Specific, Measurable, and Attainable this post picks up there.