Tag: age

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How Intermitent Fasting Can Help You.

By Dr. Tamara Kung, ND

Intermittent fasting is a popular topic of conversation in the health and wellness realm, and with that, there is also confusion. The reality is, this is not just a trend, but an actual skill many of us can use to better our health.

I say this is a skill because we can use fasting to counter, or balance, the current food system that is available 24/7 and prompts us to eat from the moment we wake up to the moment we go to bed. This abundant supply has created an evolutionary mismatch between our biology and our environment. 

Our society has conditioned us to the schedule of 3 meals a day plus snacks, totalling an average of 5-6 meals a day. This chronic, constant eating pattern can be a significant contributor to much of the weight gain and chronic disease associated with elevated insulin and inflammation. This is where fasting comes in.

Intermittent fasting involves cycling between periods of eating and fasting, and when practiced thoughtfully provides us with some health advantages. Fasting is different from starvation. Starvation is out of our control with no known end, and with nutrient deficiencies. Fasting is something we control, and typically approach from a adequate or over nourished state.

Studies in humans and mice have demonstrated fasting to improve metabolic, gut, and cognitive health, in addition to potential longevity benefits. 

The concept behind intermittent fasting is simple: it revolves around specific timing for meals which create designated fasting and eating windows in your day. Common methods include the 16/8 method, where individuals fast for 16 hours and eat during an 8-hour window, the 5:2 method, which involves regular eating five days a week and reduced caloric intake for two days, and the 24-hour fasting method, where entire meals are skipped for a full day.

Scientific research supports intermittent fasting’s effectiveness. It triggers a state of ketosis, wherein the body uses stored fat for energy instead of glucose, leading to efficient fat burning and potential weight loss. Additionally, intermittent fasting improves insulin sensitivity, reduces insulin resistance, and encourages cellular repair processes, which can contribute to overall metabolic health and protect us from conditions like heart disease, stroke, cancer, and diabetes. 

Fasting has been linked to potential longevity benefits. It can initiate a process called autophagy, which prompts our cells to repair and remove non-functioning cells. This is one reason some lean into fasting to protect themselves from age-related diseases.

Intermittent fasting may also positively impact cognitive function. Some proponents claim it enhances mental clarity and focus by increasing brain-derived neurotrophic factor (BDNF) production, which is a protein associated with brain health. However, more research is needed to fully understand its effects on human cognition.

Some of my personal reasons for fasting is that it teaches me patience, helps me counter periods of big feasting, and supports me while I travel. An example of patience comes in when we are drawn to a bakery window. When you know you can fast, you don’t need sugar for fuel and can rely on your fat stores. Cravings for those baked goods are reduced and you can choose whether you want to wait until you get quality Real Food, or you indulge in that croissant occasionally.

I also like to fast after holiday feasts because I can eat two days’ worth of delicious food in those situations. Think Thanksgiving or big weddings.

Fasting is also helpful when I travel, as airports and the open roads are notorious for their lack of Real Foods. I often just drink water and wait for something worth my while at my destination where I can sit down with friends or family and enjoy a real meal!

While intermittent fasting offers numerous advantages, it may not be suitable for everyone. Pregnant or breastfeeding individuals, those with a history of eating disorders, or certain medical conditions should approach it cautiously and seek professional guidance. Please speak with your health care provider or Naturopath for a proper assessment and to help you select a fasting routine best suited to your body and health goals. 

Like learning any skill, I recommend starting slowly and working towards improving over time. It will be worth it in the long run.

Reference:

The Obesity Code, by Dr. Jason Fung

Moore MN. Lysosomes, Autophagy, and Hormesis in Cell Physiology, Pathology, and Age-Related Disease. Dose Response. 2020 Jul 7;18(3):1559325820934227. doi: 10.1177/1559325820934227. PMID: 32684871; PMCID: PMC7343375.

Welton S, Minty R, O’Driscoll T, Willms H, Poirier D, Madden S, Kelly L. Intermittent fasting and weight loss: Systematic review. Can Fam Physician. 2020 Feb;66(2):117-125. PMID: 32060194; PMCID: PMC7021351.

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Are You Keeping Your Brain, And Skin, Young?

The Cognitive Protector Factor

By Dr. Tamara Kung, ND

As we age, physical changes are inevitable. Our hair turns silver, skin wrinkles, while memory and cognitive function diminish. There is growing concern throughout our life that as our bodies and mind age, our quality of life declines. But, there is great news!  What we do in our earlier years can protect quality for the long run!

The most common brain change people notice is memory loss. According to the Centers for Disease Control and Prevention, the greatest risk factor for dementia is age. Alzheimer’s disease is the most common kind of dementia, accounting for up to 80% of cases. 

Scientists are still uncovering the exact mechanisms for this, but recent research shows that a process called oxidative stress plays an important role for cognitive decline. According to a 2020 review published in Frontiers in Neuroscience, many studies have demonstrated “Intimate links between oxidative stress and cognitive dysfunction during aging and age-associated neuronal diseases.”

While the cure is yet to be found, scientists believe antioxidant intake may have a profound protective effect on the brain as people age. Here’s what you need to know about antioxidants and your brain, including how to protect your memory, cognitive acuity, and mood.

Antioxidants and Brain Health

Oxidative stress means that the oxygen that our bodies use for energy (yup the very stuff needed for life) can actually cause a little damage as a result of just being a functioning human. Think of the oxidation that happens on metals which leads to damage, aka. “Rust”. We call these damaging components of oxygen “free radicals”. Our bodies are smart organisms, and are well equipped with ways to scrub away rust or protect our body from accruing this damage. We naturally produce antioxidants with cool names like superoxide dismutase (SOD), and glutathione. 

There are, however, external inputs of free radicals as well – think added sugars, fake foods, alcohol, air pollution, and cigarette smoking. When we add these in addition to our own internal generation of free radicals, this can quickly add up and tip the scales beyond what our body can naturally protect us from. This is what causes the characteristics of what we call aging and is what leads to disease. Aging in and of iteslf dosen’t mean physical and cognitive decline, but rather, it’s the increased accumulation of “rust” or oxidative stress. 

Research suggests that the brain is particularly vulnerable to oxidative stress and increased free radicals are tied to the incidence of Alzheimer’s, anxiety, and depression. 

Tipping the Scale in Your Favour

Antioxidants from real food contain additional compounds called carotenoids, flavonoids, and resveratrol, that act like our second wind of protection, our backup which helps prevent cells from damage by extinguishing excess free radicals. My previous article describes how to incorporate and find the highest sources of antioxidant rich foods. They are primarily from fruits, vegetables, whole grains, nuts, and legumes which is why unprocessed, Real Foods has been shown to prevent diseases of the brain.

A 2020 analysis published in the International Journal of Molecular Sciences concluded that antioxidants can target free radicals in the brain and lower the oxidative stress associated with neurodegenerative diseases. According to a 2022 study in Neurology, people with higher antioxidant concentration in their blood also have a lower dementia risk. Specifically, the cognitive function score of people who ate more flavenoids – the compound found in onions (especially red), berries, citrus fruits, soybeans, cherries, and apples – declined more slowly per decade than people who ate fewer. 

Different types of antioxidants work in different ways. They can either limit the production of free radicals, or make them less toxic to the body and brain which is why a variety of different types of antioxidants are most protective. 

Antioxidant protection slows down the rate of neuron damage, and may even prevent it, so neurons can communicate better, leading to improved mental acuity, focus and memory. Since oxidative stress is also linked with depression and anxiety, studies have been able to show that patients with major depression do also have a decreased level of vitamin C and E in their blood. A 2018 animal study found that resveratrol, an antioxidant found in grapes, blueberries, cranberries, cacao, and peanuts , may be an effective treatment for depression. In fact, several studies show that a diet plentiful in antioxidant rich fruits and vegetables has been correlated with lowered risk of depression and psychological distress.

Increasing the intake of plant antioxidants has been shown to result in improved mood in multiple populations even after a single blueberry & spinach shake or daily green tea!

How to Protect Your Brain

In clinical practice, I often have patients come in who are taking supplements like vitamin C, A, E as an attempt to amp up their antioxidant levels. However, the National Institutes of Health recommends caution when taking these isolated antioxidants at doses higher than would ever be found in nature and from whole foods. Some studies have found evidence of thyroid impairment and vitamin C inhibition with excessively high doses of isolated antioxidants that come in pill form. For this reason, I prefer to recommend eating Real Foods.

If you’re in a pinch, products like Younited are great for a grab and go option. Looking for quick sources of real foods can also come in powdered form which make it convenient to travel with or incorporate in under 5 minutes as part of your daily routine to make sure your bases are covered.

For example, with breakfast, enjoy a colourful fruit as a side or enjoy fruits as your dessert after your meals. If you’re having pasta, or a meal that’s looking like a pile of shades of beige,  add some spinach, peppers, pesto, or beets to it to give it a face-lift and health boost. 

The thought of getting older can be overwhelming. For some, age may seem so distant that you may not think much about it. Numerically increasing our years is not inherently harmful, and doesn’t necessarily mean a drastic breakdown and loss of quality of life – as we see in the Blue Zones.

No matter how old you are, now is the perfect time to begin routines that protect you for  years to come. What you do in your 30’s, 40’s, 50’s will hit you in your 70’s and 80’s and 90s! The healthier you are at those younger ages, the healthier you are later in life.

References: 

Franzoni et al., (2021). Oxidative stress and cognitive decline: The neuroprotective role of natural antioxidants. Frontiers in Neuroscience, 15(729757). doi: 10.3389/fnins

Ighodaro, O.H., Akinloye, O.A. (2018). First line defence antioxidants-superoxide dismutase (SOD), catalase (CAT) and glutathione peroxidase (GPX): Their fundamental role in the entire antioxidant defence grid. Alexandria Journal of Medicine, 54(4), 287-293. Retrieved from https://www.sciencedirect.com/science/article/pii/S2090506817301550

Waheed Janabi A.H. et al., (2020): A promising nutraceutical approach against lifespan-shortening diseases. Iran Journal of Basic Medical Science. 23(2):140-153. doi: 10.22038/IJBMS.2019.35125.8353. PMID: 32405356; PMCID: PMC7211351.

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This Kind Of Morning Nutrition Can Help You Thrive

By Tim Irvine and Tamara Kung ND

My morning meal has evolved dramatically over the years. For the first 25 years of my life, I was religious about frozen from concentrate orange or apple juice, toast with a bunch of jam, and some sort of cereal. The latter was usually a ‘healthier’ options like Corn Flakes, Rice Krispies, or Cheerios. Healthier when compared to Captain Crunch and Count Chocula. That is until I added a tablespoon or more of brown sugar, because there just wasn’t enough added sugar in my choices as they were. Ugh.

Contrast that with what I do now which is usually some sort of protein like eggs, yogurt with blue berries and natural granola, and often some amazing whole grain bread with natural peanut butter. I’m a coffee guy in training now (more about that in a different article) but it’s not part of my morning routine. Instead, I have one of these two options as my morning drink:

  1. 750ml of water with 3/4’s of a teaspoon of Biosteel sport performance powder, ¾’s of a teaspoon of Schinoussa sea vegetable super food, a teaspoon of creatine, and 4-6 drops of vitamin d3/k2.
  2. 300ml of unsweetened, non flavoured almond milk, 300ml of water, one full scoop (about 3 tbs) of Younited All In One Protein superfood mix, and a teaspoon of creatine.

I’ve evolved to these drinks based on my reading of what will give me the most bang for my health buck. Since I don’t have extensive education in nutrition, I thought I would get some feedback from someone who has much more knowledge of this area than I do. That’s where Dr. Tamara Kung, ND, comes in with an assessment of my concoctions. Let’s see what she thinks.

It’s great to see the evolution of your breakfast which reflects your constant desire to continue learning to become empowered to take control of your health. This is how we can find the best possible ways to enhance our physical and cognitive function. 

At first glance, these are great morning cocktails especially since I know you are quite active in your mornings, often enjoying a run outdoors as well.

We’ll start off with Cocktail 1.

I really enjoy the combination of Biosteel and Sea Vegetable for your lifestyle. I see it being beneficial for you for these reasons:

·       Electrolytes from Biosteel include essential minerals like sodium, potassium, and magnesium, which is helpful for those as active as you are. Replenishing sodium and potassium are 100% necessary for generating the electrical spark that gets your muscles to initiate movement, and also the sparks of communication within the neural circuits of your brain. For this reason, electrolytes can be helpful as a physical and cognitive performance enhancer. Since I’m aware that you are following mostly unprocessed, Real Foods, the extra sodium is safe to include. 

·       There’s a small addition of beetroot in Biosteel’s formula as well, which is a fun nitric oxide boost. This molecule helps dilate our blood vessels, increasing oxygen efficiency and studies have shown beetroot juice to improve endurance and physical performance.

·       You get convenient coverage of vitamins and minerals from Biosteel, and while I typically prefer using real food for achieving your daily doses, this is a very easy way to ensure your bases are covered. Because I know you eat mostly Real, unprocessed foods, I think this is a great supplement to your Real Food diet. For example, the extra folate helps with muscle synthesis, and is why Popeye the sailor man was famous for popping cans of spinach into his daily routine.

·       Sea vegetables from Schinoussa include ingredients like algae! This is a whole category of foods that  I think more people definitely need more of. It’s not common in Western diets. But remember that part of healthy nutrition is not just eating whole, Real Foods, but also diversity. Different foods offer varying amounts of nutrients. Spirulina and chlorella are Real Food sources of nutrients like iron, vitamin A & C which can help improve skin health, is a source of plant protein, and omega 3s with 500 mg per serving. Algae are a nutrient dense, antioxidant powerhouse and their efficient anti-inflammatory capacity contributes to protecting us from chronic disease as well!

Health Eating = Real Foods + Diversity

·       Vitamin D3/K2 is important for us Canadians to include. The combination with vitamin K2 is important to support cardiovascular health and protect us from calcifying are blood vessels. I often suggest having these levels measured and dose according to the results from your blood work which you can receive from your GP or friendly neighbourhood naturopath 🙂 

On to Cocktail 2:

·       Creatine is one of the most well studied amino acids and the supplement of this has been shown to improve physical performance in terms of strength and endurance. It can also increase lean muscle mass, which all again are helpful for athletes like yourself. 

·       I’m excited about Younited’s product. It has prebiotics (a fancy word for fiber in the form of inulin and mushrooms), an array of both land and sea vegetables, a plethora of antioxidant, and anti-cancer spices, fruits and vegetables (like moringa & broccoli and mushrooms). The power of the entire food beats out supplements that just extract singular vitamins and minerals. The interactions of thousands of compounds in a Real Food are unmatched in their synergy when eaten in whole form – we have just scratched the surface in this realm but research so far shows whole foods beat out isolate nutrients more often than not!

Suggestions:

1.        The only addition I’d make to your cocktail rotation is the supplement of hydrolyzed collagen. 

o   Collagen is the  most abundant protein in our body and is an integral structural protein in muscles, tendons, ligaments, skin, blood vessels, gut tissue, and dentin in our teeth. Studies show that it improves healing and recovery after athletic injury, alleviates joint pain, and can protect the integrity of joints -as collagen can be directly deposited in these areas! 

o   Collagen also improves skin health, improving skin elasticity and it’s protective function.

2.        Diversity

o   The fact you have two different super drinks to choose from is great. I would recommend alternating them with every other day, or maybe one week on and the next week will be the other. This way you get a chance to absorb a variety of nutrients from all the different sources which helps to keep your vitamin and mineral levels topped up, and not heavy on only certain types. 

It is no easy feat to unhook yourself from old habits and what appears to be a heavy slant on processed sugary foods, so I want to give you a HUGE high five for that! The fact that we are discussing nutrition and ways to enhance every part of Level 2 Tim at this high level is not only fun, but I hope these incorporations leave you feeling better overall.

Thanks Tamara!

It looks like I’m on the right track and with a couple of additional adjustments I’ll be able to improve the good thing I have going. Hopefully you can take something away from this that will work for you. Cheers!

References:

Andrade, L.M., et al. (2018). Chlorella and spirulina microalgae as sources of functional foods, nutraceuticals, and food supplements; an overview. MOJ Food Processing & Technology, 6(2). Retrieved from https://www.researchgate.net/profile/Lidiane-Andrade/publication/322888591_Chlorella_and_Spirulina_Microalgae_as_Sources_of_Functional_Foods_Nutraceuticals_and_Food_Supplements_an_Overview/links/5a745245458515512078e1ec/Chlorella-and-Spirulina-Microalgae-as-Sources-of-Functional-Foods-Nutraceuticals-and-Food-Supplements-an-Overview.pdf

Domínguez R, Cuenca E, Maté-Muñoz JL, García-Fernández P, Serra-Paya N, Estevan MC, Herreros PV, Garnacho-Castaño MV.  (2017). Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes: A systematic review. Nutrients, 9(1):43. doi: 10.3390/nu9010043. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5295087/ 

Gurney T, Spendiff O. Algae Supplementation for Exercise Performance: Current Perspectives and Future Directions for Spirulina and Chlorella. Front Nutr. 2022 Mar 7;9:865741. doi: 10.3389/fnut.2022.865741. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8937016/

Patrick, R. Hydrolyzed collagen Found My Fitness. Retrieved from https://www.foundmyfitness.com/topics/collagen

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Is your sleep increasing or decreasing information

By Tim Irvine

Everyone loves a good night’s sleep. The feeling we get is almost euphoric when it happens, so why wouldn’t we love it? Besides the conscious happiness we have with good sleep, so many subconscious, biochemical benefits help our health over the short and long term.

We have also come to understand the evidence linking inflammation to poor health is conclusive. Knowing what causes inflammation is critical if we want to avoid various forms of the disease, poor mental health, and an inability for injuries to heal well. That’s where the quality of our sleep comes in.

Is there a link between sleep and inflammation? You bet there is.

A recent Harvard Health article examines the effect of poor sleep on inflammation. Sleep deprivation, particularly that of deep sleep, leads to increases in inflammation for several reasons:

  • An increase in inflammatory molecules within the body
  • Cells in blood vessel walls that activate inflammation are triggered because blood pressure does not decline as it would with proper sleep
  • A build-up of protein in the brain creates inflammation

Twenty-five percent of Canadians suffer from sleep issues that prevent them from getting the quality sleep they need. Then there is the portion that doesn’t know they have issues. This means a good percentage of our population is not getting adequate sleep and are therefore prone to health-damaging inflammation.

If you have trouble getting to or staying asleep, you have a more concerning form of sleep deprivation. If you fall asleep easily and sleep through the night, that’s good. If you do so but sleep less than 7 hours, you may not get enough quality cycles in, which can lead to inflammation build-up.

Getting an understanding of your unique sleep patterns is important. After all, knowledge is power. If you are certain you have a sleep issue, consult a medical professional specializing in sleep. If you are uncertain and curious, do the same, or you can turn to sleep measurement devices like an Oura Ring to gain some valuable data. I am a perfect example of how objective data can be of benefit. I consistently had seven hours from lights out to my alarm going off but using one of these devices; I found out I was not getting the cycles of deep sleep I needed. I added a full hour to my sleep pattern and have felt much better.

Add this knowledge and habit to your anti-inflammatory toolbox, and you will experience immediate and long-term benefits. You will be happy you did.

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The Best Goal Setting Approach For Youth Athletes

By. Coach Danny Carrillo

Setting ambitious goals should be encouraged and we should not be afraid of taking a step back to add elements that might seem small but will ultimately make a big impact on achieving what we set out to do!

The concept of using a process oriented approach is based on my own experience, as well as learning from one of my favorite resources, The Language of Coaching by Nick Winkleman.

Goal setting brings purpose to your daily learning environment and ultimately, helps to define what you pay attention to in your surroundings.

Think about the last time you set a goal. Was it a short-term or long-term one? Was it focused on a single aspect of your life (i.e. health, career, personal development, etc.)? Was it focused on the achievement itself?

Odds are your goal fell under one of the following categories, and more likely the latter:

  1. Process- Oriented Goal
  2. Outcome- Oriented Goal

In our daily lives, we tend to set outcome-oriented goals because they can oftentimes feel like they’re easier to measure. For example, losing a certain amount of weight, or lifting a particular amount at the gym. However, I challenge you to start breaking bigger goals down into smaller process goals, so that you feel like you’re making regular, consistent progress. You may be wondering– why would that make a difference? Let me give you an example:

If the goal is to lose or gain 5 lbs and we only focus on a loss or gain as the measurement, we can get disappointed in not seeing progress regularly. Instead, if our goal is to visit the gym for 4 days throughout the week we have more flexibility. Going to the gym is part of the process. That way, the progress towards your goal can be attributed to the consistency of going to the gym, rather than taking drastic, unsustainable measures to hit your desired outcome.

This doesn’t mean timelines aren’t important when pursuing an ambitious goal, but I believe that taking a process-oriented approach makes the journey a lot more enjoyable since it provides you more flexibility on the journey.

These types of goals are also present in the context of strength and conditioning. A process-oriented goal is one that relates to a specific feature of the motor skill being practiced (ex. squatting). Whereas an outcome-oriented goal, is one that focuses on the results of the motor skill practiced (ex. Squatting with the intention of transferring the skill to learning how to jump to catch a ball).

As a coach, it is my responsibility to ensure that the goal/desired outcome my athletes are working towards is appropriate for their current skill level. It is also important to remember that once I have taught the desired skill, I need to take a step back and let my athletes figure things out for themselves in a safe and encouraging environment.

By taking a step back, I allow my athletes to embrace their own process in learning the skill while making sure to provide them the opportunity of becoming more confident in themselves and their abilities!

Ultimately, I believe that it is important to keep yourself accountable, but life happens, and goals may take a bit longer to achieve sometimes and that’s okay! I believe a process-oriented approach can extend to other areas of our lives because it not only lets us achieve everything we set out to do, but it also allows us greater learning opportunities and makes the journey that much sweeter.

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Gaining Doesn’t Have to be Painful: Sustainable Habits From the Comfort of Your Green Zone

By Dr. Tamara Kung, ND

A couple of years ago I watched a Ted Talk given by Dr. Stephen Seiler, a professor in Sport Science at the University of Agder in Norway. He described a surprisingly contradicting phenomenon he noticed in top-performing endurance athletes that went against the frequently quoted and deeply embedded “No pain, no gain” mentality so prolific in our society. 

So many of us grow up learning that to improve, we have to push ourselves through pain and sacrifice. Cue all the brutal montages in the movies of super-intense training with scrunched-up faces gasping for air and bodies dripping with sweat, and the illusion they are training this way every single day. 

What piqued Dr. Seiler’s interest was when he was out for a run one day and saw one of the top athletes he had previously studied in his lab, approach a hill while on her run. He knew she was capable of high levels of performance, so was taken aback when she stopped running and began walking up the hill. To him, if there was a hill, he’d push himself to run up there as fast as he could, so why was this talented athlete not running when she could clearly do so?

What he discovered was that most of the elite athletes stay in their green zone most of the time. 

  • The green zone is defined as the level of activity where you can hold an easy conversation and feel only a mild level of exertion. 
  • Yellow zones are when you can respond in a few word phrases and feel a moderate level of exertion. 
  • Red zones are where you are gasping for air and feel extremely pushed to your exertional limits (what we see in the movies).

An example was taken from the all-time winter olympian Marit Bjørgen who let researchers gather data from all her training years. During her peak years of training, Marit’s year would be in the green zone for about 800 hours and less than 100 hours in her yellow and red zones. 

Furthermore, the best marathon runner in history, Eliud Kipchoge, takes the same approach. “I perform 80 percent on Tuesday, Thursday, and Saturday and then at 50 percent Monday, Wednesday, Friday, and Sunday”. Lots of green zone in his training.

Spending most of their practice in the green zones allows the most successful athletes to build a strong foundation for those moments of yellow and red zone intensities. It’s a place where they can practice comfortably, enjoy it, and recover, day in and day out. And that’s where the success comes from.

Practice needs to be sustainable, that’s where our bodies and minds rewire and create new adaptations and improve our performance.

Daily moderately high intensity can lead to burnout and stagnation, and unfortunately, this is what happens to a lot of people when they get excited about hitting a new workout regime hard. They believe they will see more benefits if they go all out every day and get frustrated when they can’t sustain this. It’s because it’s not sustainable, and this idea of No pain, no gain is not realistic.

Now, let’s apply this theme to other skills as well.

Nutrition

  • Green zone examples:
  • Replacing one processed snack with berries / your favourite fruits and nuts instead. 
  • Having a hearty, colourful salad for lunch 1 day per week
  • Incorporating one new fruit, vegetable, bean, or any plant food per month
  • Yellow zone examples: 
  • Having a cup of berries on alternating days for your snacks
  • Having a colourful salad on alternate days for lunches
  • Avoiding eating after dinner on weekdays
  • Red zone examples:
  • Avoiding added sugars and processed foods 
  • Having colourful meals that contain all 7 colours daily
  • Enjoying at least 40 different foods a week

Sleep

  • Green zone examples:
  • Putting blue-light-blocking glasses on as dusk approaches to protect your melatonin
  • Turn on a salt lamp or light candles in the evenings
  • Silencing device notifications 2 hours before bedtime
  • Yellow zone examples:
  • Take your phone/ any device out of the bedroom when you sleep
  • Avoid sitting on the couch watching tv at night, and discovering alternate activities to do instead.
  • Red zone examples:
  • In bed at a time where you achieve 8 hours of sleep
  • There are no devices or screen use at least 2 hours before bed

As you can see, we can apply this green zone style of training to the lifestyle habits that we want to practice supporting sustainable health. Your green zone practices should be relaxing, and most importantly enjoyable. Configure a green zone practice that feels best for you, something you look forward to and will be able to sustain and build up your strength and success in!

Reference:

https://www.researchgate.net/publication/237096628_Does_Polarized_Training_Improve_Performance_in_Recreational_Runners

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How to get the most out of everything you do

By Tim Irvine

The rest is as important as the work! I remember my strength coach in university talking with us about this very fact. In retrospect, it was probably the best program I have ever been on. Lots of variety in programming as well as intensity, and room for some fun too. What I didn’t know at the time was how universally the message applies. I’ve now seen it in action for two decades (plus) with a wide variety of clients, but also with research and real-world experiences.

Let’s start with the obvious, the highest levels of sport. Twenty-five years ago, it was rare to hear about an elite athlete competing at the highest level beyond 30 years old. In 2022, it is commonplace with more and more of them still competing at 40+. The biggest change by far is how much recovery the athletes receive. The old methods applied high intensities in practice along with the same in individual workouts. Fatigue was a natural result and that lead to a greater incidence of injury, performance lag, and in most cases, retiring before 30.

The emphasis on recovery has been incredible, particularly in the last five years. If you heard the term ‘load management’ ten years ago, you would think it related to a forklift in a warehouse. Now it’s common to manage an athlete’s overall workload to ensure proper levels of recovery so they can perform at their best at the most important times.

Moving into the real world, the same theme can apply to non-athletes who are incredibly busy. Imagine a person who works 60 hours weekly. That means long days, as well as weekend time, focused on work. (As I write the number 60, it doesn’t seem dramatically high, but when you think about it, that is a big, big number). Sixty hours a week for 50 weeks will create fatigue that you may not even be aware of. It will compromise your work performance and not allow you to achieve the quality you would like. It will also dull your experiences outside of work. That fatigue is real and if you carry it into your close personal relationships, they will not be as positive as they otherwise would be. Events that should be fun feel like work. This can create a vicious cycle by increasing stress which, in turn, makes it more difficult to recover.

Circling back to the title of this article, the way to get the most out of everything you do is to make sure you have the energy to make it successful, but also enjoyable. Constantly ‘powering through’ life is not a positive strategy. If that is more your norm, then focusing on one or more of the following is a good idea.

  1. Sleep hours each week – >50
  2. Work hours each week – <45
  3. Hours focused on your personal enjoyment each week – >= 7
  4. Social time each week – >=7

As one of my peers recently said to me after going through a tough patch in his life, “You need to persevere, but you also need to live life”. He couldn’t be more right about that and everything you do will get better as a result. The rest is just as important as the work!

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Do This One Thing For Overall Health

Tim Irvine

I’m often asked, “If you could make one recommendation for overall health, what would it be?”

Man, that’s a tough one. Sometimes being science and evidence based is restrictive. Each situation is different and my ‘one piece of advice’ would be different for everyone. Individuals require individual approaches.

There are an almost infinite number of possible answers to this, but I’m going to provide two personal favorites to this question: 1a and 1b.

1a is to move in nature. It doesn’t matter to me if you are walking, rolling, running, or biking. Just get out and move in nature. The movement and the greenery have been studied extensively and there is an overabundance of evidence 100% of the population will benefit from both.

1b is to sleep well. As with moving in nature, the benefits of sleep for body and brain are extensively proven scientifically. Recovery, emotional control, cognitive ability, hormonal profiles, etc. Good consistent sleep is incredibly beneficial to your overall health. It’s not up to me to tell you how much that is because everyone is different. If you want a guideline, I’d say 7.5 – 8 hours nightly, uninterrupted. If you are wondering what your natural schedule is, you would need to sleep without an alarm clock for at least a week or two, and on those last two days of the period, you would find out how many hours you sleep naturally. That would then become your nightly goal.

So, there you have it, my one-ish answer to the magical question. You are seriously ‘winning’ when you are doing both above well.

Now I have a question for you? Which one do you think you could improve the most on, and what will you do to take one small step in that direction? Information is power, but information and action is what really counts.

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Secrets To Living Long

Written by: Tim Irvine

The picture you are looking at is that of Arthur Kennedy Sr. He’s one of my heroes and a shining example of how to live life. You can learn from him, so read on to find out how.

Arthur is 90 years old and took this picture a few weeks before writing this article. His trip to the Grand Canyon was part of his 90th birthday celebration. I’ve only known him for the last ten years, but in that time, he’s travelled to many exotic locales in the world, usually multiple times a year. Herein lies the important message.

Arthur isn’t managing his health to the nth degree; he’s just enjoying life doing things he loves to do.

Sure, he pays attention to what he eats, but not religiously. He loves a great meal and a nice bottle of wine.

He exercises regularly but does so to continue to do the things he loves, with travel being at or near the top of the list. It helps to keep him young.

He has family that he spends a lot of meaningful time with, including some of his travel.

Regardless of a person’s age, there are many lessons to be learned from Arthur. There is, however, one thing that he has just nailed:  He fills his life with experiences and people that he loves, and supports it with behaviours that allow him to do it whenever he wants. That’s the secret sauce that brings him happiness. It is also the same sauce that brings the rest of us happiness.

It’s worth thinking about how you might be able to adapt to this simple overarching approach. On a scale of 1-10 with 10 being the highest, give yourself a score on how well you are doing but exclude 7 altogether. If you are 8 or higher, you are already doing a great job. If your score is 6 or lower, you may want to consider adjusting some things to have a bit more joy in your life. Pick just one thing you would like more of and take any size of steps towards it. You will get there one way or another.

To adapt a slogan from Nike, forget about ‘Be like Mike’, be like Arthur instead!

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Good Sore vs. Bad Sore: Why Inflammation Matters For Both

Dr. Tamara Kung, ND

If you have been fortunate enough to feel the after-burn following an unexpectedly long adventurous walk, an intense cardio blast class, or from working out with your trainer, you have had the privilege of meeting some friendly inflammation. This physical microdamage triggers your immune cells to activate acute (momentary) inflammation so that your body can heal. This is where you reap the benefits of your actions, making the time spent in recovery key to making progress in your fitness goals. The influx of immune cells and fluid to the damaged area causes pressure on surrounding nerves which lead to familiar soreness. It is also these immune cells that are responsible for muscle regeneration, and repair. 

As you perform a workout, your muscles get fatigued and your strength within that session will decrease as a result. Studies show that after a bout of exercise that decreases in session strength by 20%, it can take up to two days to recover full strength. For those workouts that decrease in session strength by 50%, it can take up to seven days to recover. Having a recovery plan is important to protect ourselves from injury and give yourself sufficient time to get back into it. 

The more we exercise however, the better our muscles can adapt, and recover more quickly as your body learns to better control the inflammation.  So, if you’re just starting, know that you can work up to it slowly. 

And as annoying as it is to be reminded of this process with each tender step you take down the stairs, it is a helpful kind of inflammation which leads to muscle growth, fat loss, insulin sensitivity (because of more muscle tissue to take in glucose), and reduces chronic inflammation for the long run. Which ties into better health and protection from some of our major diseases.

Even if you are not exercising, this process can occur daily unbeknownst to us.

Physical damage that triggers our immune system also comes from added sugars, processed foods, sleep deprivation, and new science is showing, even loneliness.  When we put this kind of exposure on our bodies and minds, nonstop, we are causing sustained, unrelenting damage to our body. This can lead to joint pain, and conditions such as arthritis, and headaches, and more general feeling of fatigue, as your body goes through this extended wear and tear. It also impairs physical performance.

This is the wrong kind of inflammation! 

By tapping into the foundations of health, enjoying real, colourful foods, treating your sleep as precious, and getting yourself out there with friends and family, we can swing the detrimental impacts of inflammation to work in our favour. The key is to keep it acute, momentary, and then recover to allow it to turn off.

So, if you have soreness from good old exercise or movement, let yourself recover and reap the benefits. Speak with an expert on the types of recovery that may suit you and your goals best! Also know that the more you move, the more quickly your muscles can bounce back. Tie in eating real foods, 7-9 hours of sleep, and some social time, and that will take recovery to the next level!

Reference:

Doherty, R. et al. (2019). Sleep & nutrition interactions: implications for athletes. Nutrients 11(4). Retrieved from https://doi.org/10.3390/nu11040822

Peake, M. J. et al. (2017). Muscle damage and inflammation during recovery from exercise. The Journal of Applied Physiology. Retrieved from https://doi.org/10.1152/japplphysiol.00971.2016


Van Bogart, K. et al. (2022). The association between loneliness and inflammation: Findings from an older adult population. Frontiers in Behavioural Neuroscience. Retrieved from https://www.frontiersin.org/articles/10.3389/fnbeh.2021.801746/full