Nutrition for Performance

4. Snacking & Post- Workout Calories  A common misconception is that when trying to lose weight it is important to eat several meals a day, with some people suggesting as much as six meals per day.  Frequent eating increases glycemic variability and prevents you from getting the gut longevity boosting benefits of fasting.  Short term fasts will increase your metabolic rate due to an increase in norepinephrine as well as decrease systemic inflammation.

5. Sleep Deprivation  Lacking sleep affects the immune and nervous systems while making you vulnerable to diseases and neurodegeneration.  Only 4-5 hours of sleep causes insulin resistance and high glycemic variability. Sleep deprivation also reduces the levels of leptin and increases the levels of ghrelin, making you feel hungrier and more likely to eat.

6. Too Much Exercise  Excessive exercise can lead to elevated levels of cortisol and inflammation.  Severe overtraining leads to immune system damage, fatigue, mood disturbances, physical discomfort, reduced appetite, and sleep difficulties.

7. Chronic When frequently doing aerobic exercise Cardio your body wants to work as efficiently as possible. If you typically go through steady state, lower intensity training your body will eliminate excess muscle mass and increase fat storage which can be used for energy during the long bout of exercise.

7. Chronic Cardio  Muscle tissue mobilizes stored fat, so the less muscle mass you have the less fat you tend to burn.  In order to increase lean muscle mass and decrease body fat, it is suggested to do high intensity interval sessions.

8. The SAID Principle  The SAID principle refers to “Specific Adaptation to Imposed Demands” which means that your body will eventually adapt to the demands you place upon it.  Progressive overload involves continually increasing the demands on the musculoskeletal system to make gains in muscle size, strength, and endurance.  In order to get bigger and stronger, you must continually make your muscles work harder than they're used to.  Methods to alter training include changing the intensity, volume, time under tension, frequency, and rest time.

9. Lack of Exposure to Cold  Your body has three types of fat: white fat, brown fat and beige fat.  White fat is the bad fat and is stored energy that sits waiting for you to mobilize it and partially provide insulation in organ cushioning.  Brown fat is located around the sternum clavicle and rib cage and generates heat by directly mobilizing energy stored in white fat (used to heat up the body).  Beige fat appears within white fat after cold exposure.

9. Lack of Exposure to Cold  Acute cold stress stimulates sympatho-adrenal secretion with potent affects on energy use. Following adrenal receptor activation, catecholamines stimulate lipolysis, hepatic glycogenolysis, and gluconeogenesis.  Cold exposure and norepinephrine infusion increase the lipid and carbohydrate metabolisms, stimulating brown fat to burn white fat, which is a process called browning of white adipose tissue.  Therefore, daily cold exposure is a key component to decreasing body fat. This can be as simple as taking a cold shower daily or an ice bath a couple times a week.

10. Hormonal Imbalances  Endocrine disruption and hormonal imbalance can be caused by exposure to chemicals such as pesticides and plasticizers, external stress such as relationship or financial problems, internal stress such as viruses, heavy metal accumulation, blood sugar swings, dietary contaminants, deficiencies in micronutrients, lack of sleep, and poor digestive health.  Estrogen promotes cell division, cell growth, and the formation of fat tissue. As we age estrogen levels increase while other hormones such as testosterone and progesterone decrease.  To decrease hormone in balance is it is suggested to eat more cruciferous veggies which metabolize estrogen, filter to your water which can be contaminated with heavy metals and use glass or stainless-steel products rather than plastic.

11. Exposure to In today’s world, we are constantly Toxins & surrounded by toxins and chemicals. Chemicals Toxins are shuffled into adipose tissue by your body to protect other functional tissues and internal organs. Antioxidant sources can be beneficial in eliminating free radicals that cause cellular damage and accelerate aging. Fiber from a high micronutrient diet acts like a sponge and soaks up toxins from your system as they are released.

11. Exposure to Toxins & Chemicals A systematic review examined the literature on the human health effects of currently used pesticides. The review found a wide range of pesticide related clinical and subclinical effects including significant positive associations between pesticide exposure and solid tumors, hematological cancers and genotoxic effects. Pesticides were found to impact mental and emotional functioning, the nervous system (causing neurodegenerative disease) and the reproductive system (causing birth defects, fertility, fetal death, and intrauterine growth retardation).

12. Food Allergies & Intolerances  An allergy occurs when your immune system misidentifies a protein and creates an emergency response. Your body believes this protein is an invader, so the immune system attacks it.  When experiencing allergies or intolerances your body goes through an inflammatory response which leads to fat gain.

13. Micronutrient Deficiencies  Micronutrient deficiencies are associated with weight gain and obesity. The deficiencies can prevent fat loss through altered insulin gene transcription, amplification of intracellular insulin signaling, and changes to glucose and amino acid metabolism.  Emerging evidence indicates that nutrition in the early life can greatly influence neurodevelopment, affecting later life health outcomes, neurocognitive performances, and disease risks.

13. Micronutrient Deficiencies  Inadequate early life nutrition has been associated with some neuropsychiatric disorders.  Epigenetic mechanisms has a crucial role, imprinting the genomes in early life.  This determines if the individual will be more susceptible to develop diseases later in life or more likely to reach their developmental potential in cognitive, motor, and socioemotional abilities.

14. Hypothyroidism  The thyroid gland produces hormones that regulate metabolism which influence lipids, cholesterol, glucose and proteins throughout the body  The thyroid produces hormones that regulate metabolism which influence lipids cholesterol glucose and proteins throughout the body.  Causes of hypothyroidism include birth defect (congenital hypothyroidism), long-term caloric or carbohydrate deprivation, micronutrient intake, over- training, stress and lack of sleep.

14. Hypothyroidism  In addition to effects chemicals have on the reproductive system, endocrine disruptors also affect different endocrine glands, including the thyroid.  A 2011 study showed that chronic EPA (omega-3) supplementation for 28 days reduced the drop in thyroid hormone levels and increased thyroid stimulating hormone levels.  Pesticides are chemical agents that are known to act as endocrine disrupters.  In 2014, The European Food Safety Authority reported that 103 of 287 pesticides caused thyroid disruption.

15. Inconsistent Eating Schedule  A regular eating schedule can improve your bodies metabolic response to meals.  When eating on a regular meal pattern, insulin sensitivity and blood fat levels can improve.  Irregular meals can cause this regulated appetite and altered metabolism.

Detraining  This is a bonus tangential slide, which contains information that is very important to know.

Detraining All of the adaptations were lost after five weeks About 50% of the increase of detraining in mitochondrial content was lost after one week Schedules get hectic, but of detraining all the work that is put into obtaining results is It took four weeks of not worth losing so easily. retraining to regain the adaptations lost in the first week of detraining

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