Short on sleep with Arianna Huffington

Anyone who regularly sleeps less than six hours has a higher risk of depression, psychosis, stroke and obesity. Sleeplessness undermines your whole body.

In an interview with Susan Goldberg, of the National Geographic Magazine, Arianna Huffington, co-founder of the Huffington Post and author of The Sleep Revolution: Transforming Your Life One Night At A Time, has this to say:

You’re known as hard charging. Did you have a moment when you said, I’ve got to change what I’m doing?

Yes , in 2007 when I collapsed from sleep deprivation, exhaustion and burnout. Being a divorced mother of two teenage daughters, I had bought into the delusion that this was the price of success and of managing all aspects of my life.

It was after I collapsed that I started studying this epidemic of burnout. There had been a lot written about the importance of nutrition and exercise, but sleep was still underrated and dismissed. And so I wrote the book.

Will getting enough sleep ever be prioritized in our culture?

It’s importance is becoming more recognized. Of course there are holdouts, people who still brag about how little sleep they get, but they’re increasingly like dinosaurs.

One of the metaphors I like to use is that sleep is like the laundry. You’re not going to take the laundry out 10 minutes early to save time. You have to complete all the cycles in the washing machine. Our sleep cycles have to be completed too: otherwise we wake up and we feel like wet and dirty laundry.

Reference:

National Geographic magazine, August 2018

 

Still think it’s okay to not prioritize your sleep?

Arianna Huffington, sleep advocate

“When I get eight hours, I know the difference. I know I’m more effective: I’m a better version of myself.”

– Arianna Huffington, co-founder of the Huffington Post, CEO of Thrive Global, and author of The Sleep Revolution: Transforming Your Life One Night At A Time

Formally sleep-deprived, Arianna Huffington, was interviewed by the National Geographic magazine in the following Q & A article with Susan Goldberg.

Thanks for sharing your expertise on sleep, the topic of our cover story. Thomas Edison called sleep “an absurdity” and “a bad habit”. Is that idea ingrained in our culture?

I think it is deeply ingrained, but we’re at a moment of transformation. What stops people from prioritizing sleep is the fear that somehow they’re going to miss out. We have so many phrases that confirm that – “You snooze, you lose,” “I’ll sleep when I’m dead.” But now there are role models, people who prioritize sleep and are super effective.

Top 10 Tips for LCHF weight loss if you’re over 40

Top ten tips to lose weight with LCHF if you're over 40, or just on a plateau.

Going through menopause?

Many women find in the years leading up to and after their final menstrual period that along with other symptoms like hot flashes, night sweats and sleep problems, their abdomens thicken and their weight increases. Some 40 million women in the US, 13 million in the UK, and many more millions around the world are estimated to be going through menopause, which usually occurs between age 49 and 52.

We have come up with nine other actions, along with intermittent fasting, that may help stop menopausal weight issues and to give a boost to weight loss if you are experiencing a plateau while low-carb keto eating.

Don’t eat too much protein

Women need less protein and can much more easily over-consume protein compared to men. If you and your husband are eating the same size steak, you are consuming too much. Too much protein interferes with ketosis and fat burning,

General advice from our group of experts is to eat between 0.5 to 1.5 g of protein per kilogram of body weight per day. A 70 kg (154 lbs) woman would therefore eat no more than 105 g of protein per day, and perhaps significantly less.

Don’t eat too much fat

Once fat adapted, cut back on extra fat: One of the great joys of low-carb keto eating is adding back fat into our bodies after denying them fat for so long. But a keto diet is not carte blanche to gorge yourself on fat, the experts note. If you want to lose weight, you have to burn your own fat stores for energy, not consume all the energy you need by eating fat. So stop the bulletproof coffee and fat bombs for now. You will know you are fat adapted because you can go a long time without eating.

Intermittent fasting

Once you are fat-adapted, hunger pangs diminish and it is easy to go for longer periods without eating. Many people naturally stop eating breakfast — they just aren’t hungry when they wake up. The number one rule of low-carb eating is eat when you are hungry and stop when you are full.

So if you are not hungry, try fasting for 16 hours, and then eating just lunch and dinner in an 8-hour window, called a 16:8 fast. Or try eating dinner one night, than fasting until dinner the next night, doing a 24-hours fast.

Watch out for the carb creep

If you have been doing low-carb keto eating for a while, carbs can sneak back into your diet, particularly in the form of sauces, condiments, fruits and nut snacks. If weight loss has stalled, closely examine what you are eating and cut back to under 20 g of carbs again. Nut snacks like cashews, almonds, and pistachios are easy to overeat and can contain enough carbs to contribute to a weight-loss stall. A cup of pistachios, for example, has 34 g of carbs. Avoid carb cycling or cheat meals, too, for now.

Cut out alcohol

Cut out the alcohol for now: Many people love the fact that on a low-carb or keto diet you can have a glass of dry white or red wine from time to time. If you are experiencing a weight-loss plateau, or gaining weight, cut out all alcohol for now until weight loss starts again. Even a few drinks a week can cause a stall

Avoid sweeteners

If you have been including artificial sweeteners like aspartame or sucralose in your low-carb or keto diet, our experts recommend you wean yourself off them.

Do weight training

The more muscle you add, the better your insulin sensitivity, so any sort of resistant strain you can add to your muscle is great for weight loss. The weight lifting doesn’t have to be a excessive — 90 seconds, twice a week can do it. It has to be a heavy enough weight that after about to 10 to 15 lifts (reps) you cannot do another rep. That is called lifting to muscle failure.

While you can’t exercise your way out of a bad diet, adding in weight lifting will build muscle and increase your metabolism.

Get enough sleep

A good night sleep reduces stress and cortisol, the stress hormone that when raised hangs onto abdominal fat.

Tips for better sleep include:

  • Sleep in a cool, dark room.
  • Wear ear plugs and eye shades.
  • Limit screen time and blue light before bed (or try the glasses that block blue light.
  • Go to bed and get up at the same time each day.
  • Stop drinking coffee by noon and limit caffeine consumption in all forms.
  • Avoid alcohol before bed.
  • Get exposure to natural daylight each day.

Reduce stress

When we see people struggle and hit a plateau, or completely fall off the wagon, the number one cause is a life crisis of some sort. We all have life crises, men and women — all our lives are managed chaos.

We recommend people plan coping mechanisms to deal with stress such as yoga, meditation and mindfulness techniques, relaxing walks or other pleasant diversions and hobbies. For a week eat slowly and mindfully, where you really pay attention to taste, textures, and hunger cues.

Be realistic

Some women are aiming for an arbitrary number on a scale… a number that has no real bearing or relationship to their actual health and wellness. It’s far better to enjoy whole food LCHF that results in great energy, focus, good GI tract and healthy muscles, skin and hair.

Age with grace and vitality.

Reference:

Anne mullens published on Diet Doctor

Photo credit: Artem Bali, Unsplash

 

 

Do you ever have stress or gut issues?

“Lifestyle changes can positively affect our gut microbiome and influence how we deal with stress.”

Introduction to podcast with Professor John Cryan

Dr Chatterjee talks to Professor John Cryan, world-leading researcher on the gut-brain axis and Professor of Anatomy & Neuroscience about how the connection between our gut and our brains affects all aspects of our health, including stress, depression, anxiety and IBS.

Listen here

Episode Highlights:

  • As a neuroscientist, how did John become to research stress, which led to its link to the Gut Microbiome?
  • Hear about the progress John and his team have made so far with their research.
  • What chronic illnesses to John & Rangan now know can affect and be affected by stress?
  • John & Rangan talk about stress and why our body reacts in this way and the follow-on effects of chronic stress.
  • Listen to the research John has done recently on how specific bacterium in the gut, can be more resistant to stress.
  • Link to John’s book The Psychobiotic Revolution: Mood, Food and the New Science of the Gut-Brain Connection
  • John talks about how our microbiome is different throughout our lives from first born to old age, from person to person and compared to our ancestors.
  • John describes the Gut-brain Axis and how we have recently been able to see how the gut can directly influence activities in the brain.
  • How has John’s research shown how the state of the microbiome can cause specific stress responses such as depression & anxiety?
  • Hear John’s tips to improving gut health include: a Mediterranean diet, fermented foods, pre-biotics in the diet, avoiding processed food and anti-biotics, how Caesarean sections and having pets can have an effect and why good sleep practises and exercise are important.
  • John talks about research into processed foods, sugar and artificial sweeteners.
  • John reveals how certain medications, prescribed by doctors, can be more or less effective depending on the individual’s microbiome.

Reference:

https://drchatterjee.com/blog/category/podcast/

 

 

 

Dr Chatterjee talks to Professor John Cryan, world-leading researcher on the gut-brain axis and Professor of Anatomy & Neuroscience about how the connection between our gut and our brains affects all aspects of our health, including stress, depression, anxiety and IBS.

Would you like to optimise your hormonal health?

Optimize your hormonal health

“Modern life is attacking us. Ten years ago, there was a switch off between our work lives and our personal lives – we don’t have that anymore.”

– Dr. Rangan Chatterjee

 

Dr. Rangan Chatterjee is a leading lifestyle and health teacher. His podcasts are well worth listening to.

In this interview with Angelique Panagos, nutritional therapist and the author of The Balance Plan: Six Steps to Optimize Your Hormonal Health, you will learn:

  • How have Angelique’s own experiences led her to learning about hormonal health and writing a book?
  • Why do Angelique and Rangan believe stress has a big role to play in modern health concerns?
  • Why does Angelique believe passionately that good nutrition is a vital part of healthy hormones?
  • How does Angelique think that your sleep pattern affects your hormones?
  • Find out Angelique’s six steps to optimising hormonal health.

Follow this link to hear the podcast

Reference:

Dr. Rangan Chatterjee

Angelique Panagos

Who is most vulnerable to sleep deprivation?

“Sleep today is a measure of success, a skill to be cultivated and nourished”

Tim Robinson

As we discussed in Sleep glorious sleep, good sleep is an essential part of living life to the full and of maintaining a healthy weight.

It seems that some individuals are more susceptible to sleep debt than others.

A study from U.S. Centres for Disease Control and Prevention found that close to 20% of all women aged between 40 to 59 said they had trouble falling asleep on four or more nights in the prior week.

If women are peri-menopausal and are transitioning into menopause, they experienced even more sleep troubles where they said that they typically got less than the seven hours of sleep recommended by experts for health and restfulness. This is not surprising considering the raise in body temperature and night sweats that disrupt a good night’s rest.

What interests me in my work as a Certified Banting 2.0 | LCHF coach is that my demographic consists of females aged between 45 and 75 who are experiencing the negative effects of insulin resistance such as abdominal obesity, high triglycerides, high blood pressure, high fasting blood glucose and low HDL cholesterol, which together, are precursors of serious diseases.

These ladies are tired of the ever-increasing belly fat, increasing weight, lethargy, depression in many cases, and the prospect of abdominal surgery as a last resort to losing weight.

Their issues around insomnia are yet another hurdle to get over on the path to regaining a healthy lifestyle.

I’m an evangelist of awesomeness which goes beyond being incredibly slim. It embraces sleep, diet, relationships, social interactions and managing stress and this is what I teach those who choose to work with me to regain their health.

The least that anyone can do to sleep well, is to practise each of the sleep hygiene steps listed in the earlier blog post. Sleep is worthy of being prioritised.

 

Sleep, glorious sleep

“There is a time for many words, and there is also a time for sleep.”
― Homer, The Odyssey

Does sleep have any impact on weight loss?

Authors Jonno Proudfoot and the Real Meal Revolution team, teach that Banting 2.0 is a lifestyle embracing diet, sleep, relationships, social interactions and being aware of stress.
Good sleep is non-negotiable if a) you want to be generally awesome, and b) you specifically want to keep the weight off. If you’re well rested your metabolic rate will be higher than when you’re tired, allowing you to burn more fat in your daily activities; the hormones that regulate your hunger will be more stable, along with your emotional state, making you less susceptible to unnecessary comfort eating; and your mental acuity and decision-making will be significantly sharper, allowing you to make better eating decisions and stick to your plans with more conviction.

Continue reading “Sleep, glorious sleep”