One of the biggest things I have come to realize about fitness is that there is an exception to every rule. In terms of getting fit and dropping fat, there may be more exceptions to the rule than you thought.
In my experience by eating a better diet and exercising more almost everyone can build muscle and drop fat. As a trainer, the question always is ” Are we maximizing this process? And what about the client that is not losing weight?”
In the past the basic answer would be that the person isn’t working hard enough. I now realize that is the wrong answer. If you get past the basic generic drivel that you find in fitness magazines, infomercials and certain tv shows, there are valid reasons some people are working hard but not getting results.
Adrenal fatigue is one of these reasons. If you are not losing weight and feeling stressed out all the time, take a look at this. I first found out about this through Dave Asprey of Bullet Proof coffee fame.
Here is a link to a quiz to see if you may have this. http://www.adrenalfatigue.org/take-the-adrenal-fatigue-quiz
Here is a great description I found online at http://www.thornton-health.com/articles/adrenal_fatique.php
Strategy to Manage Adrenal Fatigue
What is Adrenal Fatigue?
How can you tell if you have Adrenal Fatigue?
- Tired for no reason
- Trouble getting up in the morning even when you go to bed at a reasonable hour
- Feeling rundown or overwhelmed
- Feeling weak or shaky
- Can’t bounce back from stress or illness
- Crave salty and sweet snacks
- Feeling best only after 6 PM
- Environmental sensitivities
- Sensitivity to light or noise
What causes Adrenal Fatigue?
- Prolonged stress or a severely stressful event
- Nutrient deficiencies or poor dietary habits
- Excessive use of caffeine, sugar, and refined carbohydrates
- Environmental pollutants or toxins
- Food allergies
- Excessive use of cortisone therapy
Who gets Adrenal Fatigue?
Are there other health conditions related to Adrenal Fatigue?
Can people with Adrenal Fatigue ever fully recover?
General Meal and Eating Principles
- Eat breakfast before 10:00 a.m. It is critically important to replenish your blood sugar in the morning, so preferably a full meal, but at least a healthy snack, is needed to support your adrenals. Eat lunch before noon, have a health snack at 2:00 or 3:00 p.m., and eat dinner between 5:00 and 6:00 p.m. Have a small, healthy snack just before bedtime to maintain blood sugar through the night.
- At each meal, consume sufficient high-quality protein and fat to stabilize blood sugar until the next meal. Having an intake of sufficient protein (and fats, see below) helps to balance out energy levels and reduce the stress on the adrenals.
- When consuming carbohydrates, substitute more complex carbohydrates for simple, refined carbohydrates, such as natural grains in raw form, instead of refined grains.
- Make fresh fruits and vegetables a daily staple of your diet.
- When snacking, avoid high-sugar and refined carbohydrate snacks, which spike blood sugar and aggravate Adrenal Fatigue.
- Try wherever possible to eat foods that are in a whole, unprocessed state. You want them to be as close to their “state in nature” as possible. So organic, raw almonds are better than conventional, dry-roasted, salted almonds (which are highly processed).
- Reduce exposure to toxic substances, such as pesticides, chemicals etc. in food, by eating organic foods whenever possible.
- Consume 8 glasses of high-quality water (spring or highly-filtered water) throughout the day. Replace soft drinks with water, herbal teas, and fresh vegetable juices.
“Super Foods” for Adrenal Fatigue:
- Celtic sea salt
- Vegetables, especially brightly-colored
- Fatty fish, e.g. wild-caught salmon
- Chicken and turkey
- Nuts, such as walnuts and almonds
- Seeds, such as pumpkin and sunflower
- Kelp and seaweed
“Foods to Elude” for Adrenal Fatigue:
- Fructose and high-fructose corn syrup
- Fruit juices
- Trans fats (hydrogenated and partially hydrogenated vegetable oils, margarine, french fries, fried foods, baked commercial baked goods)
- High-potassium foods, such as bananas, dried fruits, potatoes, asparagus
- Oranges and grapefruit
- White bread (bagels, rolls, muffins, pancakes), white rice, white potatoes and white pasta
- Artificial sweeteners, such as aspartame (NutraSweet, Equal), Splenda/Sucralose, Saccharin (Sweet and Low)
- Artificial preservatives, additives and colourings
- Reduce or eliminate caffeine consumption.http://www.mfactorfitness.com
- Reduce or eliminate alcohol consumption.
- Stress is a primary component of adrenal fatigue, and it is critical to lower your stress. Control stress levels through relaxation techniques, such as relaxation, visualization, meditation, breathing techniques, or yoga or other activities. Exercise also helps to reduce stress levels.
- Take short, horizontal rests during the day, 15-30 min. if possible, especially when drained or stressed.
Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |