One of the biggest engineering challenges of building a towering skyscraper isn’t keeping the structure from falling over, it’s moving all the people around. Continued 5. Sleepiness Is Depressing. Over time, lack of sleep and sleep disorders can contribute to the symptoms of depression. In a 2005 Sleep in America poll. ![]() Surprising Effects of Lack of Sleep. You know lack of sleep can make you grumpy and foggy. You may not know what it can do to your sex life, memory, health, looks, and even ability to lose weight. ![]() Here are 1. 0 surprising - - and serious - - effects of sleep loss. Sleepiness Causes Accidents. Sleep deprivation was a factor in some of the biggest disasters in recent history: the 1. Three Mile Island, the massive Exxon Valdez oil spill, the 1. Chernobyl, and others. But sleep loss is also a big public safety hazard every day on the road. ![]() Quick Weight Loss Diet Menu Plan - Post Bariatric Surgery Weight Loss Calculator Quick Weight Loss Diet Menu Plan Weight Loss Before And After Cycling Proactive. What is a low carb diet, really? When can a low carb diet be beneficial? Should everyone follow a low carb diet? Or, can a low carb diet ruin your health? Yasiel Puig recently said having to adjust to MLB’s rules of decorum means having less fun. Buletproof intermittent fasting is a powerful part of the Bulletproof Diet. Learn the basics of intermittent fasting, how it works, and how you can benefit. The brain diet: Eating the right foods can improve your memory, lift your mood and help you concentrate for longer. By Rita Carter for MailOnline. On Monday, the Supreme Court ruled that parts of Donald Trump’s travel ban were acceptable, leading the State Department to create a set of new guidelines on the. Drowsiness can slow reaction time as much as driving drunk. The National Highway Traffic Safety Administration estimates that fatigue is a cause in 1. U. S. The problem is greatest among people under 2. Studies show that sleep loss and poor- quality sleep also lead to accidents and injuries on the job. In one study, workers who complained about excessive daytime sleepiness had significantly more work accidents, particularly repeated work accidents. They also had more sick days per accident. Sleep Loss Dumbs You Down. Sleep plays a critical role in thinking and learning. Lack of sleep hurts these cognitive processes in many ways. First, it impairs attention, alertness, concentration, reasoning, and problem solving. This makes it more difficult to learn efficiently. ![]() Second, during the night, various sleep cycles play a role in “consolidating” memories in the mind. If you don’t get enough sleep, you won’t be able to remember what you learned and experienced during the day. Sleep Deprivation Can Lead to Serious Health Problems. Sleep disorders and chronic sleep loss can put you at risk for: According to some estimates, 9. Lack of Sleep Kills Sex Drive. Sleep specialists say that sleep- deprived men and women report lower libidos and less interest in sex. Depleted energy, sleepiness, and increased tension may be largely to blame. For men with sleep apnea, a respiratory problem that interrupts sleep, there may be another factor in the sexual slump. A study published in the Journal of Clinical Endocrinology & Metabolism in 2. In the study, nearly half of the men who suffered from severe sleep apnea also secreted abnormally low levels of testosterone during the night. Continued. 5. Sleepiness Is Depressing. Over time, lack of sleep and sleep disorders can contribute to the symptoms of depression. ![]() ![]() In a 2. 00. 5 Sleep in America poll, people who were diagnosed with depression or anxiety were more likely to sleep less than six hours at night. The most common sleep disorder, insomnia, has the strongest link to depression. In a 2. 00. 7 study of 1. In fact, insomnia is often one of the first symptoms of depression. Insomnia and depression feed on each other. Sleep loss often aggravates the symptoms of depression, and depression can make it more difficult to fall asleep. On the positive side, treating sleep problems can help depression and its symptoms, and vice versa. Lack of Sleep Ages Your Skin. Most people have experienced sallow skin and puffy eyes after a few nights of missed sleep. But it turns out that chronic sleep loss can lead to lackluster skin, fine lines, and dark circles under the eyes. When you don’t get enough sleep, your body releases more of the stress hormone cortisol. In excess amounts, cortisol can break down skin collagen, the protein that keeps skin smooth and elastic. Sleep loss also causes the body to release too little human growth hormone. When we’re young, human growth hormone promotes growth. As we age, it helps increase muscle mass, thicken skin, and strengthen bones.“It’s during deep sleep - - what we call slow- wave sleep - - that growth hormone is released,” says sleep expert Phil Gehrman, Ph. D. Sleepiness Makes You Forgetful. Trying to keep your memory sharp? Try getting plenty of sleep. In 2. 00. 9, American and French researchers determined that brain events called “sharp wave ripples” are responsible for consolidating memory. The ripples also transfer learned information from the hippocampus to the neocortex of the brain, where long- term memories are stored. Sharp wave ripples occur mostly during the deepest levels of sleep. Continued. 8. Losing Sleep Can Make You Gain Weight. When it comes to body weight, it may be that if you snooze, you lose. Lack of sleep seems to be related to an increase in hunger and appetite, and possibly to obesity. According to a 2. Recent research has focused on the link between sleep and the peptides that regulate appetite. It also stimulates cravings for high- fat, high- carbohydrate foods. Ongoing studies are considering whether adequate sleep should be a standard part of weight loss programs. Lack of Sleep May Increase Risk of Death. In the “Whitehall II Study,” British researchers looked at how sleep patterns affected the mortality of more than 1. British civil servants over two decades. The results, published in 2. In particular, lack of sleep doubled the risk of death from cardiovascular disease. Sleep Loss Impairs Judgment, Especially About Sleep. Lack of sleep can affect our interpretation of events. This hurts our ability to make sound judgments because we may not assess situations accurately and act on them wisely. Sleep- deprived people seem to be especially prone to poor judgment when it comes to assessing what lack of sleep is doing to them. In our increasingly fast- paced world, functioning on less sleep has become a kind of badge of honor. But sleep specialists say if you think you’re doing fine on less sleep, you’re probably wrong. And if you work in a profession where it’s important to be able to judge your level of functioning, this can be a big problem.“Studies show that over time, people who are getting six hours of sleep, instead of seven or eight, begin to feel that they’ve adapted to that sleep deprivation - - they’ve gotten used to it,” Gehrman says. So there’s a point in sleep deprivation when we lose touch with how impaired we are.”Sources. SOURCES: Lavie, P. Accident Analysis and Prevention, August 1. Lavie, P. Journal of Clinical Endocrinology & Metabolism; vol 8. Girardeau, G. Nature Neuroscience, October 2. Ferrie, J. Sleep, December 2. Van Dongen, H. Sleep, 2. Harvard Medical School: “Sleep, Performance, and Public Safety,” “Sleep, Learning, and Memory,” “Sleep and Mood.”National Sleep Foundation: “Teens and Sleep,” “ABCs of ZZZZs - - When you Can't Sleep,” . Siebern, Ph. D,Insomnia and Behavioral Sleep Medicine Program, Stanford University Sleep Medicine Center, Redwood City, Calif. Phil Gehrman, Ph. D, assistant professor of psychiatry and clinical director, Behavioral Sleep Medicine Program, University of Pennsylvania, Philadelphia. National Highway Traffic Safety Administration: . All rights reserved. Lose Fat, Build Muscle, & Feel Great. If you want to lose fat and improve your health as fast as possible, without feeling mentally slow, it’s hard to beat Bulletproof Intermittent Fasting. The most popular site that covers plain intermittent fasting is Leangains. The basic idea behind plain intermittent fasting is to eat all of your daily food in a shortened period (8 hours in the case of Lean Gains) and fast the rest of the time. For reasons we will get into below, this tells your body to simultaneously build muscle and burn fat. If you’re a busy entrepreneur or even a student who needs to be in a high performance state all day, dealing with hunger can be a distraction. It’s much worse for those with an impaired metabolism (i. If you have more than 3. As explained in The Bulletproof Diet book, Bulletproof Intermittent Fasting is an easy biohack that changes that and makes it possible to lose fat and build muscle faster than plain intermittent fasting. The healthy fats from grass- fed butter and Brain Octane Oil give you a stable current of energy that sustains you through the day. The ultra low toxin Upgraded Coffee beans optimize brain function and fat loss with high octane caffeine. The Brain Octane Oil also serves to increase ketone production and boosts your metabolic rate by up to 1. This drink is so filling, we’ve had clients who drank one cup of Bulletproof Coffee in the morning and didn’t feel like eating until mid afternoon. Adding extra Brain Octane Oil will promote ketogenesis (the formation of ketones) and provide more of a mental kick. For optimal results, you should be following the green side of Bulletproof Diet in conjunction with this protocol. Bulletproof Fasting will not save you from the effects of Poptarts and fried Oreos. Bulletproof Intermittent Fasting: Mental Performance Protocol. Goal: Improve and/or sustain mental performance while getting more benefits than plain intermittent fasting. Step 1: Finish dinner by 8 pm. No snacking after dinner – go to bed whenever you want. Step 2: Drink Bulletproof Coffee in the morning. Bulletproof Coffee is a mix of brewed Upgraded Coffee beans, grass- fed ghee (or unsalted grass- fed butter), and Brain Octane Oil. You can find the complete recipe here. Don’t mess around with cheap coffee, which will sabotage your efforts since 9. Drink as much Bulletproof Coffee as you like in the morning. You can have another cup before 2: 0. PM if you get hungry. No coffee after 2: 0. PM or you won’t sleep. Step 2. 5 (optional) – Work out. This is not necessary to gain muscle and lose fat, but it helps. If you’re going to work out, lift something heavy right before you break the fast in step 3. I’d suggest high intensity weight training. Shorter and harder is better than longer exercise. You will need to sleep more if you exercise. Step 3: Do not eat until 2pm. This means you’ve not had anything to eat except Bulletproof Coffee for 1. If 1. 8 hours is too long, start with a shorter fast and increase from there. Step 4: Eat as much Bulletproof food as you like for 6 hours (until 8 pm)The number of meals you eat during this time is irrelevant, as is the amount of calories. Here is a sample day of Bulletproof Intermittent Fasting: 8: 0. AM: Drink Bulletproof Coffee. PM: Break fast with foods from the Bulletproof Diet. PM: Eat your last meal before beginning the fast. Bulletproof Intermittent Fasting extends your life, improves brain function, and makes you more resilient on all levels. Even if you just start drinking Bulletproof Coffee for breakfast in place of the watery bags of sugar we call fruit, you can take advantage of some of these benefits. Once you start Bulletproof Intermittent Fasting, you will have gained an unfair advantage on your peers in health, longevity, and performance. Benefits of Plain Intermittent Fasting. Animal studies (thanks Wikipedia!)“Reduced serum glucose and insulin levels and increased resistance of neurons in the brain to excitotoxic stress“. Both exercise and coffee raise cellular energy use while simultaneously inhibiting your muscle building mechanisms (m. TOR) for a brief period, which causes it to “spring back” and build even more muscle as soon as you eat. There are 3 known ways to raise m. TOR. Intermittent fasting, exercise, and coffee (or more weakly, chocolate, green tea, turmeric, or resveratrol)Bulletproof Fasting hits all 3 ways to compress m. TOR, causing a bigger rebound and better use of your food for muscle building. I used Bulletproof Intermittent Fasting occasionally during my 4. Keep in mind that I used to weigh 3. I hadn’t worked out for 1. Plain intermittent fasting doesn’t use coffee, so it only hits one, or possibly 2 of the 3 possible m. TOR triggers. Bulletproof Intermittent Fasting works better because it can use all 3 mechanisms, but it works very well (as you can see) with just coffee and intermittent fasting. The cool thing is that an all fat breakfast (like Bulletproof Coffee . It’s awesome! Reason #2: Ketosis. Plain intermittent fasting helps you enter ketosis (fat burning mode that’s good for your brain) but then you end ketosis if you eat carb- containing foods at the end of the fast. Using MCT in your Bulletproof Coffee increases the speed at which you go into ketosis, so it fuels your brain, and it helps you stay in ketosis even in the presence of some carbs in your diet. MCT is noticeably better than just grass fed butter in my coffee for this effect. Reason #3: You’ll actually do it because you feel awesome. Let’s face it. You’re not a super athlete. You’re not a model or a professional body builder. You have work to do at your day job and being hungry, sluggish, and cranky all morning during a fast is not fun or good for your career. It’s easier, and far more pleasant to do a Bulletproof Intermittent Fast than a plain one. I’ve done plain ones and enjoy them to be honest, but they are even more enjoyable with Bulletproof Coffee. Plus, I get better results with the coffee protocols. Reason #4: Metabolic hacking. Coffee increases your metabolism by up to 2. Plain intermittent fasting doesn’t. This combination is superior. That just about covers it.
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