Recently Tetley Tea hosted a Tea Talk Event in Toronto which I got to attend. Think about Ted Talks but for tea. They had healthy snacks, tea samples and talks on Ayurvedic and tea topics. This was a unique one of a kind experience and I learned a lot about Tea Ayurveda that I did not know. The new line is divided into the 3 categories called Dosha's : vata, pitta and kapha. To find out your dosa click here.
They sent me home with a care package that includes all three of the teas from their new line. I love them all but the cool pitta is my fav! Let me know if you pick them up and give them a try! Trust me when I say they will help you find your balance and that they are delicious as well!
We've all seen the post on Instagram that says a Sunday well spent brings a week of content. We over here at Train It Right couldn't help but agree! Sunday's are a great day to relax, reset and get ready for the work week ahead. But like many, you're probably on a journey of health and fitness. Eating clean and sticking to a plan can be one of the hardest parts of your journey. The best way to combat failure in this is planning and prepping. Though there are many food prep companies (and they are great) prepping your own food can be simpler and easier than you think.
Here are a few tips to help you ease into prepping your own food:
* Create a grocery list based on your food plan and shop the day before prepping
* Lay out all of your containers
- Use your open counter space to house your containers and place the food in the containers as you go. So when your spinach is ready go ahead and ration it out for each meal as you go.
* Cook all at once
- The cool thing about a full kitchen is several appliances. Example... You can bake your fish or and chicken in the oven while cooking your sides such as spinach, kale, broccoli and more on the stove top. Multitasking at its finest!
- You can also make use of the racks in the oven and bake several items at once. Just keep strict watch of the timer.
* Wash the dishes as you go
- This helps with clean up which speeds up the process. A secret of all chefs!
*Remember why you're doing it
- Lets face it, some of us just don't like to cook. With that being said, remember why you're investing the time now. Not only are you sticking to your meal plan to ensure you meet your goals, but you're saving time and money!
Happy meal prepping.
Want a delicious Super Bowl meal that burns belly fat and help you get lean? Chili! You can even use fatty ground beef. [Recipe below.]
Husbands, boyfriends and other men over 40 can also build testosterone levels – and have more energy, more strength and less belly fat, according to Clark Bartram, 53, Performance & Nutrition Industry Expert for Six Pack Abs, and Lead Advisor to the International Sports Sciences Association. When men’s testosterone levels are low, they face muscle loss, low energy and loss of sex drive. Additionally, their body stores most of the food they eat as belly fat.
Clark Bartram cooks testosterone boosting, belly fat burning chili, his Super Bowl meal of choice.
When a man turns 30, his testosterone levels can decrease by 1-2% a year. By the time he reaches his 40s and 50s, his testosterone production can be down to half of what it once was, according to Bartram.
“Giving you half the testosterone production and double the belly fat – that’s not good,” he says. “That’s why it’s so important for us older men to start boosting our natural testosterone immediately.”
Rather than get testosterone treatments or “legal steroids” (with frequent side effects) from a physician, Bartram says, “Let food be your medicine.”
The fats in red meat as well as salmon and tuna boost testosterone, he said. Other such foods are: almonds, garlic, eggs, cabbage, spinach, asparagus, avocados, bananas, watermelon, citrus fruit, grapes, and honey.
For Super Bowl chili, adding white button mushrooms are a key ingredient to blocking estrogen, the female version of testosterone. Estrogen can cause a man to bloat, develop breast tissue and store more fat around the waist. Rising estrogen levels also cause your belly fat to start producing a testosterone killing chemical that creates even more estrogen.
At TestMaxMeals.com, Bartram offers more testosterone boosting food tips, 3 so-called “healthy” foods that can dramatically decrease testosterone levels, and 3 “cheat” foods that boost testosterone. He also explains how to quickly prepare and cook an entire week’s worth of your favorite testosterone boosting foods in less than an hour and at a low cost.
Clark Bartram’s Super Bowl Chili Recipe
2 lbs. ground beef (15% fat) 1 can kidney beans
1 cup white button mushrooms 1 can black beans
1/2 cup chopped onions 1 can organic chopped tomatoes
2 tbs. chili powder pinch of salt
jar organic tomato puree garlic to taste
1.) Sauté ground beef until it is brown.
2.) Place meat into big pot and add all other ingredients.
3.) Cook on medium heat, stirring occasionally, for 30-45 minutes.
Enjoy.
Eating Healthy And On A Plan Is Empowering
So this in between time that I had from the end of my last competition until starting my new prep at 21 weeks out was strange. For so long I had always had a meal plan to follow with a cheat given to me every weekend. It was a pattern. I had gotten use to it. I enjoyed it. Although for quite some time I have to admit I was resistant to it. In the beginning I felt deprived. And honestly I look back at it and it was mostly because I follow a lot of IIFYM people online. Although I am a firm believer there is not just one way to achieve goals IIFYM is not for everyone. For me personally - Following Macros is great if you like flexibility, are good with numbers and are organized. I also find that a lot of IIFYM focus more on macros and not micros and personally I think its ridiculous to count vegetables as carbs. I don't even track vegetables. ANYWAYYYY enough ranting....Eating Healthy And On A Plan Is Empowering.
Why? Because I know what I need to eat, when I need to eat it and exactly how much. Ive never been good with numbers so I don't have to stress out about them. I don't have to calculate and take time out of my day to figure out meals. But for me its also helpful in a social setting. I can order exactly what I need. I can also easily pack meals for travel. Its simple. My coach does the work and I do the work in the real world.
Its also empowering. How? I go to events or a restaurant I have self control and make healthy choices based on my plan. I also find it more rewarding to follow my plan all week and reward myself with a cheat on the weekends. Its even better to enjoy the cheat with my boyfriend than shoving some terrible snack down my throat. Its simple: follow the plan. Get the results. Deviating from the plan you are only cheating yourself.
I was at one vent recently and saw all these people eating multiple muffins because they were labelled "organic" and "healthy." This was probably furthest from the truth though. All I could think of was yummmmmy but then I thought "you know what...abs are more of a reward than the quick little taste." Health over quick satisfaction with no rewards is so powerful. Was I always like this? No. It takes mental toughness. Am I sometimes weak? Yes. Im not perfect. But when I make the best decision I am a happier and healthier person.
If you need help and are willing to follow a plan I am precision nutrition certified and would love to help you reach your goals. Send me an email: alicia@trainitright.com or head on over to my site: www.trainitright.com/contact
So we're all on our fitness kick right now and it's going strong... UNTIL you start craving a midnight snack. Though eating at night isn't as bad as you might think, if your patterns are like the average persons, you're more inclined to eat sugary, salty, processed, unhealthy foods when hunger strikes at night (after dinner). I'm sure it doesn't happen often, but it happens, and the best way to handle attacks are to be prepared for them. When you fail to plan, you plan to fail. So here are 5 'surprise I'm hungry' midnight guilt free snacks that you can have in your house so that you're not tempted to run to the Convenience Store and grab chips, candy and all the processed junk that will set you back.
#1 Water - Often times we think we're hungry but in actuality we're just a little parched. Did you know the same signal from our brain that's released for thirst is also released for hunger? So before you reach for something to eat, try something to drink. It's so helpful to keep a bottle or glass of water near your bed. Not only for those 'I'm feeling hungry moments, but also for the morning... But we will talk about that another time.
#2 Berries - Strawberries, blueberries, blackberries, raspberries... Though they're a fruit, and if your goal is to lose weight, you shouldn't consume LOADS of it, it's totally okay to snack on a few berries if hunger strikes and it's late. Just don't go overboard. Not to mention, they're low glycemic foods, so snack away.
#3 Tea - There's nothing like an evening cup of tea. Not only can it help curb your appetite, it can be soothing and can help you relax. Who doesn't want that at night? Try a chamomile tea, or one of your favorites. Just remember to stay away from anything with a high amount of caffeine that'll keep you up all night.
#4 Nuts - If you're not allergic, nuts are always a good choice for a midnight snack. Feel free to grab a hand full of nuts with a glass of water and it's sure enough to take off the hunger edge and not heavy enough to keep you up or make you feel uncomfortable. This food full of healthy fats is not only a good midnight snack, but a snack that's great anytime in moderation!
#5 Banana Ice Cream - If you're on a fitness journey, it's important to keep a few bananas around the house. Especially frozen. Not only are frozen bananas great to throw in for your smoothie, they're great to make ice cream with. Grab those frozen bananas, blend them up until they're creamy and there you have it... Banana Ice Cream. Definitely a fan favorite.
Skinny Up Your Soup With This Original, New Cookbook
SKINNY SOUPS 80 Flavor-Packed Recipes of Less Than 300 Calories
By Kathryn Bruton
“Totally delicious I could eat these soups forever.”
– Rachel Allen
Come winter, diets are the last thing on our minds. Warming bowls of comfort food is what everyone craves. Packed with a wide variety of substantial and nutritious soups, SKINNY SOUPS: 80 Flavor-Packed Recipes of Less Than 300 Calories (Kyle Books; January 2017; Paperback $19.95), the first book by food stylist and blogger Kathryn Bruton, offers creative and exciting ways to enjoy this most versatile of foods –with the added bonus of all the recipes having less than 300 calories!
SKINNY SOUPS will appeal to anyone, with or without dietary restrictions, who wants to be more health conscious but continue to eat delicious and satisfying meals. The book offers a variety of soups for everyone, from culinary novices to food experts, while many of the recipes cater for vegetarians and vegans, as well as those on gluten and dairy-free diets.
The book is filled to the brim with an exciting variety of soups fit for a main meal, a fantastically filling lunch options, start-the-day right breakfast bowls, and even delicious dessert options—a testament to how creative this wonderful dish can be. From simple recipes like Miso Roasted Butternut Squash, the restorative Hangover Soup, and tasty Turkey & Quinoa Soup with Peas to 15-Minute Mushroom Soup With a Kick and dessert soups such as Chilled Rhubarb, Orange and Chia Seed Soup, Kathryn minimizes the use of cream and substitutes fattening butter with nutritious olive, grapeseed, and nut oils, so that every soup in Skinny Soups is less than 300 calories per portion, but still jam-packed with flavor.
Whatever your ability in the kitchen, soup is a dish everyone can have a go at successfully. Every recipe is open to interpretation, ready for you to stamp with your own personality, if you so wish. So whether you use these recipes as guide to eat healthier, aid weight loss or simply enjoy some delicious bowls, the most important thing is that you enjoy doing it.
About the Author: Kathryn Bruton is a food stylist, recipe developer and blogger. Born in Ireland, she moved to Edinburgh to study fashion, but realized her real passion was food and switched to a diploma in cooking at Leith’s. She now lives in London. Visit her online at www.thelazybaker.co.uk
SKINNY SOUPS: 80 Flavor-Packed Recipes of Less Than 300 Calories
By Kathryn Bruton Photography by Laura Edwards
Kyle Books January 2017; Paperback; 978-1-909487-50-5; 160 Pages; 6 ½” x 9”; Full-Color Photographs Throughout; 80 Recipes; $19.95
The launch of Dexcom Canada will reshape how Canadians living with diabetes access and use continuous glucose monitoring
Dexcom Inc., the leader in Continuous Glucose Monitoring (CGM), has expanded with Canadian headquarters
Dexcom, Inc. (NASDAQ: DXCM) announced today that it is expanding its global presence with a new Canadian headquarters in Burnaby, British Columbia. The move aims to make it easier for more Canadians to get started with CGM.
The launch of Dexcom (Canada) Inc. means that Canadians living with diabetes can expect enhanced customer experience and support, and the ability to purchase CGM systems directly at Dexcom.com/Canada. This expansion reflects Dexcom's mission and commitment to make it easier for Canadians living with diabetes to experience the benefits of CGM for diabetes management. Unlike blood glucose testing which gives a number for a single point in time, CGM shows where glucose is, where it's going, and how fast it's getting there – so patients can take quick action to avoid dangerous glucose events or increase time spent in range.
"Dexcom is committed to transforming diabetes care and management by delivering best-in-class solutions and by responding to the needs of the community," explains Kevin Sayer, President and Chief Executive Officer of Dexcom. "We are excited to share our dedication to driving better outcomes and improved quality of life for people living with diabetes in Canada."
Dexcom's new Canadian operation coincides with the launch of the Dexcom G5 Mobile CGM system. It is the only CGM system in North America approved to replace painful fingerprick glucose testing for diabetes treatment decisions, making it a significant leap forward in diabetes management (fingerpricks are only needed every 12 hours to calibrate). The Dexcom G5 is also the first and only fully mobile CGM system that sends glucose data directly to a compatible smart device. Securely transmitted every five minutes, this glucose information allows for real-time diabetes management.
The Dexcom G5 Mobile CGM System is approved to use in patients as young as 2 years of age, without the need for confirmatory fingerpricks. And with the ability to share data, parents can remotely monitor their child's glucose information and receive alerts – for peace of mind while their child is beyond their supervision.
"When I'm running long distances, hypos are a constant danger," explains endurance athlete Sébastien Sasseville, who lives with Type 1 diabetes. "With the Dexcom G5, I get glucose readings every five minutes so I know right where I stand, and where I'm headed. I can act immediately to bring my levels into the right zone. And all of this data is right on my phone, so I don't have to carry around my receiver which was a hassle. But the best part is I don't have to stop mid-run and do annoying, painful fingerpricks – I can really just focus on the finish line." With the help of his Dexcom CGM system, Sasseville has completed six Ironman Triathlons, run the Sahara Race, and, most recently, run 7,200 kilometres across Canada, the equivalent of 170 marathons.
The Dexcom G5 Mobile CGM System will be available within the first quarter of 2017. And marking Dexcom's commitment to helping Canadians access this technology, the company will be offering monthly pricing options for the first time globally. Canadians interested in the Dexcom G5 Mobile CGM system and staying up to date on its launch are encouraged to visit Dexcom.com/Canada.
About Diabetes and Continuous Glucose Monitoring With diabetes, the body cannot produce or use the hormone insulin effectively, causing a buildup of glucose, or sugar, in the blood. People with diabetes who take insulin must monitor their blood glucose levels frequently. Uncontrolled glucose can cause health complications and even death.i,ii
Continuous glucose monitoring (CGM) is considered the most significant breakthrough in diabetes management in the past 40 years.iii CGM is important because, in addition to providing the glucose level, it provides the direction and rate of glucose change with the push of a button and alerts users when glucose is too low or too high with built-in and customizable alarms. A recent study showed that after one year, patients with type 1 diabetes who used CGM alone had significant A1C reductions regardless of the type of insulin delivery method used, including insulin pumps.iv
About Dexcom, Inc.
Dexcom, Inc., headquartered in San Diego, CA, and has operations in Canada, is dedicated to helping people better manage their diabetes by developing and marketing continuous glucose monitoring (CGM) products and tools for adult and pediatric patients. With exceptional performance, patient comfort and lifestyle flexibility at the heart of its technology, users have consistently ranked Dexcom highest in customer satisfaction and loyalty.v For more information on the Dexcom CGM, visit www.dexcom.com.
References i Hyperglycemia (High blood glucose). American Diabetes Association Web site. http://www.diabetes.org/living-with-diabetes/treatment-and-care/blood-glucose-control/hyperglycemia.html. Updated August 5, 2013. Accessed December 3, 2013.
ii Hypoglycemia (Low blood glucose). American Diabetes Association Web site. http://www.diabetes.org/living-with-diabetes/treatment-and-care/blood-glucose-control/hypoglycemia-low-blood.html. Updated July 16, 2013. Accessed December 3, 2013.
iii Clarke SF and Foster JR. A history of blood glucose meters and their role in self-monitoring of diabetes mellitus. Br J Biomed Sci. 2012;(3)2:83-93.
iv J. Soupal, J. Skrha Prazny, M. Flekac, L. Petruzelkova, J. Skrha, et al. Comparison of different treatment modalities for Type 1 diabetes including Sensor-Augmented Insulin Regimens (SAIR), in 52 weeks of follow ups: A COMISAIR Study. Diabetes Technology and Therapeutics. Vol 18, No. 9, Sept. 2016.
v dQ&A research, 2009-2016
Want to burn belly fat, build testosterone and get lean — by eating chili? You can even use fatty ground beef. [Recipe below.]
Men over 40 with higher testosterone levels have more energy, more strength and less belly fat, according to Clark Bartram, 53, Performance & Nutrition Industry Expert for Six Pack Abs, and Lead Advisor to the International Sports Sciences Association. When men’s testosterone levels are low, they face muscle loss, low energy and loss of sex drive. Additionally, their body stores most of the food they eat as belly fat.
Clark Bartram cooks testosterone boosting, belly fat burning chili.
When a man turns 30, his testosterone levels can decrease by 1-2% a year. By the time he reaches his 40s and 50s, his testosterone production can be down to half of what it once was, according to Bartram.
“Giving you half the testosterone production and double the belly fat – that’s not good,” he says. “That’s why it’s so important for us older men to start boosting our natural testosterone immediately.”
Rather than get testosterone treatments or “legal steroids” (with frequent side effects) from a physician, Bartram says, “Let food be your medicine.”
The fats in red meat as well as salmon and tuna boost testosterone, he said. Other such foods are: almonds, garlic, eggs, cabbage, spinach, asparagus, avocados, bananas, watermelon, citrus fruit, grapes, and honey.
For chili, adding white button mushrooms are a key ingredient to blocking estrogen, the female version of testosterone. Estrogen can cause a man to bloat, develop breast tissue and store more fat around the waist. Rising estrogen levels also cause your belly fat to start producing a testosterone killing chemical that creates even more estrogen.
At TestMaxMeals.com, Bartram offers more testosterone boosting food tips, 3 so-called “healthy” foods that can dramatically decrease testosterone levels, and 3 “cheat” foods that boost testosterone. He also explains how to quickly prepare and cook an entire week’s worth of your favorite testosterone boosting foods in less than an hour and at a low cost.
Clark Bartram’s Testosterone-Boosting Chili Recipe
2 lbs. ground beef (15% fat) 1 can kidney beans
1 cup white button mushrooms 1 can black beans
1/2 cup chopped onions 1 can organic chopped tomatoes
2 tbs. chili powder pinch of salt
jar organic tomato puree garlic to taste
1.) Sauté ground beef until it is brown.
2.) Place meat into big pot and add all other ingredients.
3.) Cook on medium heat, stirring occasionally, for 30-45 minutes.
It's the New Year so a lot of us are looking to jumpstart our weight loss journey for the year. One way that many around the world do so is my cleansing. Juice cleanses are cleanses that have grown in popularity in recent years.
I recently decided to purchase a juice cleanse system and my results were amazing!
I decided upon the Blueprint Organic cleansing system, specifically the Foundation Cleanse. I chose this cleanse because I desperately needed detox. Not only did I need to detox my body, I needed to detox my mind, body and soul which led me to the Foundation Cleanse. The Foundation Cleanse is centered around veggie based juices more so than fruit juices. According to their website, this cleanse triggers body digestion and detox that can help with managing weight.
I decided to do a 5 day cleanse which means that I ate no solid foods. I only drank 6 juices a day. I spaced the juices out to a juice every 2-3 hours.
The first day was easy, I believe it was due to my excitement. However, by the second day, things got a little harder. I was determined to stick to the cleanse no matter what because I wanted the results and I'm happy to say that by the 3rd day of the cleanse I no longer had a desire for solid food, instead, I craved the juices. As I stuck to drinking the juice 2-3 hours a part and drinking water, I must say I personally didn't experience much hunger during ANY of the days.
RESULTS
After the cleanse, I lost 8 pounds. My skin also appeared to clear up and I had a surge of energy by the 3rd day of the cleanse as well. By the 4th day, my brain fog was completely lifted and I found myself thinking clearer, feeling more positive and feeling lighter!
If you're looking for a cleanse to jumpstart your weight and to help you mentally, I would suggest this one. You never realize how much your eating is dictated and determined by your emotions until you do a cleanse. This cleanse helped me to become more mindful of that and helped me jumpstart my new healthy journey.
I do however suggest that you do research and speak to your doctor first before you start any type of extreme cleanse like this. I would also suggest that you research all of the cleanses that are on the market and know what you're looking to do to help you decide what brand and type of cleanse you want to do.
Keep Cortisol in Check with these Natural Supplements
Written by: Sean Tierney, Head Coach Team T-Rex
The main difference between a personal trainer and a contest prep coach is that one trains you in a gym and the other helps to manage every possible aspect of your life that could potentially be playing a role in how your physique ends up looking on competition day. One of the most common factors I routinely assess when working with a client, in addition to training or diet, is stress. In a chronically stressed client, the body is essentially working against you – holding onto bodyfat, limiting lean muscle growth and negatively impacting several other key systems of the body such as digestion. This can be extremely frustrating for any client that seeks to obtain that stage or photo-shoot ready look when they’re otherwise working their butts off in the gym. What’s even more troublesome is that 90% of clients completely overlook the stress-cortisol connection as a factor and just assume that training and diet is supreme. Unfortunately, it doesn’t work that way. I like to say – you’ll never win a battle against hormones. They’re just too powerful and can’t be outworked, no matter who you are. Outsmarted – yes, and I’ll get into that in this article.
Let’s call this part one and get into what’s probably the most simple and basic way to win the fight against chronically elevated cortisol – supplementation. Here is a list of natural supplements that have shown promising results in scientific research when it comes to maintaining normal levels of cortisol and preventing against the negative effects of the ‘c’ word. (Note that some cortisol is actually good and plays key roles in many physiological processes and overall health. It’s when it gets out of control that it becomes a problem.)
Natural Cortisol Support Supplements
Phosphatidylserine (PS)
What is it?
A naturally occurring phospholipid (derived from fat source – typically soy lecithin) that’s been shown to supress the release of cortisol from the adrenal glands when taken after a workout. PS is also considered a nootropic supplement and has demonstrated some impressive cognitive enhancing benefits as well, including preventing short term memory loss, dementia and Alzheimer’s disease.
Dose?
600-800 mg daily split over two doses typically taken in the post-workout period or after intense activity.
Coach Notes
Not the cheapest cortisol support supplement, but on my own trials with clients, it does seem to provide some great results. I usually gauge this by how full and hard a client’s muscles stay while dieting over a period of a month, as well as changes in abdominal fat distribution.
DHEA
What is it?
A naturally occurring androgenic hormone that works in a balance with cortisol. You can think of it like this – normal DHEA levels help keep cortisol in check, but as we age, DHEA levels tend to decline and this takes away from it’s protective benefit. Supplementation can help to keep the ratio of dhea:cortisol in the normal range while maintaining the opposing effect of DHEA on cortisol.
Dose
25-100 mg/day. It is possible to experience side effects on this supplement. Watch for androgenic side effects, start low and increase dose only as tolerated.
Coach Notes
Because this is considered a hormone, you would want to test your own DHEA levels before even considering supplementation to see if it’s even needed. Anyone under the age of 35 should have plenty of DHEA still and it’s more for the 35 and older demographic that could see the greatest benefit from this supplement.
Vitamin C
What is it?
Water-soluble vitamin with protective, antioxidant properties. Has been shown in research to blunt the cortisol response post-workout and assist in the recovery process when taken prior to the exercise.
Dose
1-2 grams per day, with one dose about an hour prior to training.
Coach Notes
Vitamin C should be a staple in any bodybuilder’s arsenal for the wide range of benefits it provides. Many aren’t even aware of it’s cortisol suppression abilities!
B-Vitamins
What is it?
B-vitamins can be depleted during intense periods of training and can make us more susceptible to the effects of stress and cortisol. Maintaining normal levels of b-vitamins has a protective effect on the adrenal glans and our reaction to stress.
Dose
B-complex 50-100 mg once per day or split into two doses taken with food.
Coach Notes
You can have your b-vitamin levels checked in any routine physical. I’d suggest doing this before starting on any b-vitamin supplement.
Magnesium
What is it?
Chronic stress can deplete magnesium levels from the cells and make you more vulnerable to the effects of fight or flight reactions. Supplementing with magnesium can help to maintain your reserves and have a protective effect against stress and cortisol.
Dose
300 – 600 mg/day as magnesium glycinate, gluconate or citrate.
Coach Notes
Magnesium is one of the most important minerals in a bodybuilder’s supplement cabinet. It helps with muscle contraction and relaxation, protein synthesis, atp production, increased anabolic hormones and helps maintain healthy blood pressure.
Adaptogenic Herbs i.e. Rhodiola, Ashwagandha, Relora, Astragalus Root
What is it?
I’ve clustered together this group of natural herbal supplements, known as adaptogens. Adaptogenic compounds increase our body’s ability to handle stress and strengthen our physiological reaction to it. It’s like giving your body some extra weaponry when you go into battle so you’re more prepared. You’ll find many of these ingredients in adrenal support supplements, which has many crossover benefits for buffering cortisol.
Dose
Rhodiola – 200 -500 mg /day
Ashwaganda – 300-500 mg/day
Relora – 150 -400 mg/day
Astragalus Root – 30 mg/day
Coach Notes
These ingredients have become a staple in my post show protocols or when I get a client that’s been using too many stimulant-based fat burners for an extended period of time. They help to strengthen adrenal function and restore the body’s natural ability to combat stress.
Carbs
What is it?
Most of us already know that consuming carbs during and/or after your workout can effectively lower the cortisol response from training, but with the ongoing popularity of ultra-low carb diets, and carb-fearing competitors running rampant, it never hurts to give a reminder. At the very least, get your carbs in post-workout or you’re just breaking down what you worked for.
Dose
Highly variant and dependant on the individual client. Anywhere from 20-70 grams of carbs intra or immediately post-workout is the typical range for my clients. Usually followed by one more meal of solid food carbs an hour or so later.
Coach Notes
My preference has been for the supercarb – Karbolyn for it’s easily mixability, pump enhancing properties and insulin response – which is beneficial for the peri-workout period.
Omega 3’s
What is it?
Polyunsatured fatty acids, typically extracted from fish or flax, with a wide range of health benefits including the ability to reduce cortisol levels and calm the central nervous system.
Dose
2-5 grams/day. Increasing dose as tolerated.
Coach Notes
Improving insulin sensitivity has always been my favorite benefit of omega 3’s but lowering cortisol is a very close second.
In part two, I will go over some of the other, non-supplemental ways to control cortisol including things like : avoiding overtraining, quality and duration of sleep, avoiding excessive stimulant intake and managing stress through your day. Hope you enjoyed part 1, stay tuned for part 2 in an upcoming blog.
