@MichMae99 11 October 2020 more from that month

The secret ingredient it is a lie that losing weight and keeping it off is simply a matter of more calories out than calories in. Also sleep deprivation increases brain activity which motivates you to eat. So too much body fat disrupts sleep and sleep deprivation contributes to obesity.

Photo source:https://www.google.com/search?q=Eating&client=ms-android-huawei-rev1&prmd=ivmn&sxsrf=ALeKk00K82SwyOj3s5b90IWP4HIj2yznQQ:1602440867319&source=lnms&tbm=isch&sa=X&ved=2ahUKEwjD3q21la3sAhX0yosBHf18D1YQ_AUoAXoECCEQAQ&biw=424&bih=779#imgrc=aNkFnjd3k9vI6M&imgdii=GDBkksnUjgU6cM I’ve long felt better sleeping habits could make a marked difference in my life. It is so valuable I wanted to take the time to share the key secrets so you can start taking action immediately. SLEEP IS THE SECRET INGREDIENT! You can eat well and exercise but it may be futile to get to the health you want or to be as productive as you want without sleep. Not only will it be much harder to get to that ideal size but studies show increased risk of death. 1) Set up a schedule and plan how you can get ideal number of sleep hours in. Reframe your idea of sleep - not an obstacle you have to do but treat you get to do.

Photo source:https://www.google.com/search?q=schedule+and+plan&client=ms-android-huawei-rev1&prmd=ivmn&sxsrf=ALeKk01a0H29gPCPBcCv9_GD2v3aNqCuNw:1602441046589&source=lnms&tbm=isch&sa=X&ved=2ahUKEwjiyeuKlq3sAhWcy4sBHWXXBL0Q_AUoAXoECBUQAQ&biw=424&bih=779#imgrc=8qduWdFrcUU90M 2) Get at least 10-15 minutes direct sunlight outdoors between 6-8:30am for greatest benefit when body is most responsive. Circadian timing system in your body is a 24 hour clock that signals when key chemicals serotonin, melatonin, cortisol are released - this system is all built around sun exposure at the right times. You need both UVA and UVB but UVB has a hard time penetrating glass thus go outdoors.

Photo source:https://www.google.com/search?q=sunlight&client=ms-android-huawei-rev1&prmd=imvn&sxsrf=ALeKk00C7VUl6uWbfV6jkGgIoJCfkM1RSA:1602441115551&source=lnms&tbm=isch&sa=X&ved=2ahUKEwim9darlq3sAhV8yIsBHTdwDQQQ_AUoAXoECBgQAQ&biw=424&bih=779#imgrc=aoU4YEcTN2cjkM&imgdii=KSVPHryoNQ_unM 3) Cutting screen time at least 90 minutes before bedtime is #1 thing you can do to improve sleep quality immediately. Do this by replacing devices with something else you love like a book or music; and turn off visual and auditory cues from your devices. This is b/c artificial blue light triggers body to produce more daytime hormones which disorients your body's preparation for sleep. If you can't cut out usage then at least block the blue light with special glasses or a free app. 4) Have a caffeine curfew. For most people cut off caffeine by 2pm so body has time to remove majority of it before bedtime. You can wean yourself off if you're addicted by switching to lower caffeine content things (i.e. tea vs coffee), then phase it out from there over a week. After that go two days on and three days off to give caffeine time to completely clear from your system and when you use it again you'll notice the same benefits.

Photo source:https://www.google.com/search?q=coffee&client=ms-android-huawei-rev1&prmd=imvn&sxsrf=ALeKk028ZOA9eiBbEhxOUVoka7SPMxp7VA:1602441225500&source=lnms&tbm=isch&sa=X&ved=2ahUKEwjqrpPglq3sAhVBL6YKHTJpCwoQ_AUoAXoECBoQAQ&biw=424&bih=779#imgrc=5Qtu67lQssuBeM 5) Be cool. The optimal temperature for sleep is 60-68 degrees. If you have trouble take warm bath 1.5-2 hours before bed, use body temp regulating mattress pads, or wear socks (so extremities don't get too cold which can make you wake). Stress can raise your internal body temperature so watch that. 6) Get to bed within a few hours of sunset which is about 10pm (follow nature!). The following 4 hours of sleep are critical (beneficial hormone secretions highest). Time when you awake to be at the end of a sleep cycle (you have 4-6 90 minute sleep cycles each night so sleeping 6 hours or 7.5 hours is better than 7 hours). This will keep you younger longer! Even if you get 8 hours, if it's outside this window you may still feel tired. But you say you get a second wind at 10pm? That's because your body has a rise in energy to repair, strengthen, and rejuvenate cells BUT it can't do that when you are awake. You open yourself up to much higher rates of cancer and diabetes. Don't work the night shift for this reason.

Photo source:https://www.google.com/search?q=bed&client=ms-android-huawei-rev1&prmd=ivsn&sxsrf=ALeKk037te8VHPXiOLnJX7kxvpP1mZFtBQ:1602441292061&source=lnms&tbm=isch&sa=X&ved=2ahUKEwio7fH_lq3sAhWFxYsBHT2pC0cQ_AUoAXoECBEQAQ#imgrc=hI2LssNweN-1kM 7) Take control of your gut. Your gut or enteric nervous system has 30 types of neurotransmitters, 100 million neurons, and 95% of your body’s serotonin. 90% of it’s fibers carry info to the brain which is why it’s often called the second brain. It’s about balancing friendly bacteria to opportunistic bacteria or parasites. Avoid agricultural chemicals (pesticides, fungicides, rodenticides), processed foods (excessive sugar feed pathogenic bacteria), haphazard or repeated antibiotic use, additives and preservatives, chlorinated water (filter it out). Eat 3-5 servings daily of food that contains selenium (i.e. chicken), vitamin C, tryptophan, potassium (i.e. leafy greens, avocados), calcium (i.e. kale), vitamin D (sunlight), Omega-3s (i.e. salmon), melatonin (i.e. cherries), Vitamin B6 (i.e. yogurt), probiotics (raw garlic) and prebiotics (i.e. kimchi). AND a secret weapon - topical application of magnesium. 8) Create a sleep sanctuary. Create fresh air flow of negative ions (open a window or use air ionizer to get air moving or add a humidifier). Grow indoor plants (i.e. English ivy, snake plant, jasmine). Build strong neuro-associations between your bedroom and sleep by eliminating a lot of random activities like TV or emailing. 9) Block out light til you can’t see your hand in front of your face. Think black out curtains, non digital alarm clock, and keeping your bedroom dark even during the day. Even with your eyes closed, your skin has photoreceptors that pick up even the slightest light sources, which sends messages to your brain and organs that interfere with sleep. Exposure to room light during sleep suppresses melatonin by 50%+. For your kids, a nightlight has been shown to contribute to myopia/nearsightedness. If you need to have light red light and low lux light is better. 10) Exercise smart. Working out tears down your muscles - sleeping releases hormones and repair programs that build them. Top athletes sleep 8-10 hours per night to rest and recover in order for training to be absorbed by their bodies. Best time to exercise is in the morning - you get up to 75% more time in reparative deep sleep stage. Even if it’s just a few minutes and you train more later in the day. It takes 4-6 hours for core body temp to drop after working out (remember you sleep best when colder) so don’t work out at night. To get the best hormonal response you need to lift heavy weights - think 30 minute sessions at least two times a week to change your body’s composition. You don’t need to run for long period to lose fat - it can actually add stress and increase muscle loss if you do it too much. An accountability partner can help BUT make sure they are better in the area you need improvement in instead of someone struggling with the same challenge. 11) Keep digital devices at least 6 feet away from your bed and turn off wifi at night. A phone near your brain (aka when talking or near your pillow) will depress delta wave patterns for more than an hour after the phone is turned off which keeps you from going into deep sleep. Appliances (aka TV’s, AC units, fridge, stereos, computers) and electronic devices emit electromagnetic fields that disrupt the communication among body cells - leading to possible autoimmune disease and cancer. Our mattresses with metal in them conduct EMFs, wrapping us in radiation so get EMF shielding bed lining. Research shows that cellphone radiation is a Group 2B carcinogen contributing to salivary gland and brain tumors. EMFs disrupts melantonin secretion which regulates sleep and is an anticancer hormone. Bonus tip: four hours of wireless Internet-connected laptop exposure let to a significant decrease in sperm motility and sperm DNA fragmentation. 12) Lose body fat. Too much body fat disrupts your endocrine hormone system, stresses organs and the nervous system, and can cause sleep apnea. You either burn fat or store fat - no in between. You have to incite your body to secrete hormones that use stored body fat for fuel. Your major fat-storing hormone is insulin and #1 thing it reacts to is carbohydrates like starches, refined sugars, and even healthy carbs like fresh fruit => glucose in the blood. To shift to a fat burning state focus on protein and dietary fat (which is like energy) and reduce carbohydrates. Eat a higher ratio of protein and healthy fats so your pancreas produces more glucagon instead of insulin. Eat micronutrient rich foods to secrete more leptin (the satiety hormone) - you get this by simply eating real food! Nutrient deficiency will lead to persistent overeating. Start your day with real food and healthy fat = protein, veggies, and helathy fats - keep insulin down at breakfast. Don’t eat ninety minutes before going to sleep. If you need to eat close to bedtime eat a high fat low carb snack. That's all. Hope those can help.