So I have been talking about the negative effects of low level chronic stress on your Health & Fitness for a while now. It can prevent your fat loss even if your diet is right, it can cause adrenal fatigue, depression, under-recovery, problems with digestion. Low level chronic stress can lead to a disruption in your natural circadian stress cycle. (Under stimulation in the morning, over stimulation at night)
As most of you know me and my wife had a baby 6 months ago and I have to admit it was a bit of a stressful period for us, I was able to notice how my performance went down in the gym, sleep got slightly worse, digestion suffered and body fat went up.
That's why I think a few free tips on stress management could be helpful to all of you.
All the things that helped me the most are really small simple lifestyle changes.
First of all I had to tone down on the volume of my exercise, as much as I believe that physical exercise is the most potent antidepressant and mood enhancer I think over doing it is counter productive especially if cannot recover from your sessions. Make sure you are not over doing it with volume and frequency if you know you are struggling with stress. Pearl no.1:
ONLY TRAIN AS MUCH AS YOU CAN RECOVER FROM.
I love coffee but let's face it drinking 3 large Americanos won't really give your CNS a break. Depending on how tired your central nervous system is it might be beneficial to cut caffeine for a while or at last tone it down to 1 small cup in the morning. That way we are giving our central nervous system a chance to restore its natural cycle of stimulation. Pearl no.2
GET RIDD OF STIMULANTS AT LEAST FOR A COUPLE OF WEEKS.
Diet, yes diet is always the key to a healthy lifestyle it is what builds you. Unfortunately it also can be the thing that destroys you. Try and limit most common irritants from your diet. My go to would be getting RIDD of wheat and corn, heavy soy consumption may be a problem in some cases as well. Go for 1 ingredient foods like broccoli, some starchy tubers real grass fed meat, real gras fed butter ,coconut oil etc. whole food diet NOT whole grain diet composed of healthy nutrigrain bars. Pearl. No.3
JUST EAT REAL FOOD :)
Sleep! Go to bed earlier! Try and aim to go to bed at 10:30 PM at latest.There are far too many people who self sabotage their sleep through lifestyle choices. Develop a new ritual where you switch off. Phone is not at bed side, no tv in bed room. Give yourself enough time before hitting the bed to unwind, dim the lights switch of the tv and read, talk to your partner, draw, paint what ever it is that really allows you to unwind and not over stimulate your CNS. Switch off the computer and most importantly have a set hour after which you are not available on social media! Sleep is vital to our well being and restoring a proper circadian rhythm. If your a girl and want to lose some body fat and "tone up" or if your a guy wanting to get stronger and more muscular. Pearl no.4
SLEEP IS WHERE THE MAGIC HAPPENS.
Social media... Trust me I'm the number one abuser or at least used to be. We spend way too much time and effort on social media. Pointless gossip and very often FB arguments or debates. I'm not saying it's all evil after all it can be a tool used in a very positive way like meeting meaningful people, organising your work, advertising, keeping in touch with friends etc. but it can also be abused. I found my self a number of times in the middle of a pointless debate. Where everyone is an expert on the subject and very few walk the walk. In the end of the day if you have something meaning full to say, something that might help others throw it out there. But when you encounter trolls or smart asses let them be, just don't engage. Don't stress over Facebook chatter focus on real relations with people who you care about. Limit your time on social media the world won't implode if you don't check your account every 2 minutes ;) spend some time with your family and friends. Pearl no.5
DON'T GO MENTAL OVER SOCIAL MEDIA CHATTER. RELAX, SWITCH OFF, HAVE A DAILY ALLOWANCE AND LEAVE THE NIGHT FOR SLEEP ONLY!
Hopefully this helps some you guys and galls, please help me share this message. If you do I might blog over the weekend and give YOU a list of natural supplements and vitamins that might help you combat low level chronic stress!