Exercising At Night Can Slow Your Metabolism

Here is a picture of what your cortisol levels should look like through the day. You have a natural peak that gets you up in the morning revved and ready to meet your day. You can see that it starts to really slow down by the time we hit 5 pm. This is our natural time to decompress from our busy life, relax, have a glass of wine or tea before dinner and then a nice nourishing dinner with friends and family.
 
When ones goes against this natural flow one can raise cortisol levels and one’s body perceives this as danger. Heightened levels of cortisol enact long term fat storage, skew hormones and attack thyroid function . As your thyroid is the master gland of metabolic function, anything that interferes with its function has long term ramifications on on your health and ability to lose weight.
If you find that your body is not responding optimally to your exercise choices you may want to rethink your after work gym visits and try to get to bed earlier and do an earlier morning exercise!
Your friend in health,
Lyn-Genet

Exercise SMARTER To Boost Your Metabolism

Did you know that when you exercise too intensely for YOUR body you will GAIN weight and SLOW your metabolism? Yes, it’s true! So it’s time to chat about how this occurs so it doesn’t happen to YOU.
 
When you exercise too intensely for your body, you raise cortisol levels and that spells trouble. Here’s what happens when cortisol is raised too high: heightened levels of cortisol INCREASES fat storage AND skews your hormones. This causes weak adrenal function, slows your thyroid and increases insulin output. Exercise can do that? Yes, and this is not a good formula for being your healthiest!
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Here’s an overview:
Over-training has been shown to decrease blood levels of l-glutamine, dopamine and 5-HTP which affects mood, energy and the body’s ability to repair. Exercising too intensely for your body affects your hypothalamus and pituitary glands. Impaired thyroid function means your metabolism is compromised. Studies have directly shown how exercising too intensely depletes t3 levels. Plain, simple, accepted fact.
 
The increase in cortisol depletes progesterone or testosterone levels creating estrogen dominance; another reason for weight gain and thyroid dysfunction. Exercising for more than half an hour has been shown to increase hunger thus often offsetting the metabolic boost and calorie burning activity, creating a calorie surplus- not a deficit.
 
In addition, as we age the body’s ability to withstand oxidative stress diminishes. Periods of constantly elevated heart rate with no decrease seems to cause the most damage. Not allowing for adequate periods of rest after oxidative stress heightens inflammation. Inflammation means you are gaining weight and getting sick. We are constantly told faster, harder, more intense, push, push, push and what we are pushing ourselves to is an early grave.
 
Now, that being said, some people are genetically programmed to be athletes. But most of us aren’t. Our ability to repair from too much exercise decreases as we age. The exercise that may have worked for you in our 20s is now perceived as stress by your body AND your body can’t keep up with repair. No matter how you slice it, our bodies are adapted to survive. When you spend way too long on the treadmill or at the Cross fit class your body will react by slowing down your metabolism bcs your body wants to survive longer .It does that by decreasing T3 levels to preserve energy and slow metabolism.
 
Then there is the flip side, you don’t exercise because you think you need to spend an hour 5 days a week in a gym. You too, are slowing thyroid function and of course not getting the wonderful benefits of exercise like cardiovascular health, bone density and nice boosts of serotonin. Exercise is FUN, it really is, you just need to find the exercise that works for you!
 
Did you know that in my early 30s I was a crazy runner? 50 miles a week, every single week, for years. I loved it. Really and truly. Then I started to really build my practice, so I only started to run in the spring. And my body was so happy! I’d lose my winter fat, pounds would drop, I would feel so invigorated and happy.
 
Then…the last couple of years, running started to seem like a chore. And I wasn’t dropping body fat. And I wasn’t losing my winter weight. So I decided to test it. There was no way, running was the problem, right? It was my go to for 20 +years. Well guess who totally, and absolutely, failed running? Yup, me. Using the testing protocols I can teach you, you will be able to figure out what your body loves. And what’s fun. My go to now? Weights, yoga and plyometrics. 
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You can use The Plan protocols to help you find your balance. If you would like to enroll to work with me or one of my staff, you can email info@lyngenet.com AND receive a signed copy of my new book The Metabolism Plan when it’s released (mention TMP when you sign up)!
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Remember, the key is always listening to your body, it’s always telling you everything you need to know! For me, my new balance is exercising 1-1.5 hours a week (and my body fat and weight is the same at 50 as it was in my 30s when I was exercising like a maniac! ).
Your friend in health,
Lyn-Genet Recitas
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Can The Plan Stop Working??

Just had a GREAT post from a Planner on Facebook who lost 33 pounds, but after all of those months, her cholesterol went up. Why is that? Remember heightened cholesterol is your body’s premier line of defense when it senses inflammation. So….wait…. how is it that you can have inflammation on The Plan?? So here’s what I told her, and hi Lisa, so good to hear you are still Planning!

“Your story reminds me of a wonderful Planner. She lost 50 pounds on TP and I told her to make sure to retest from day 3 in roughly 4-5 months. She ignored me of course (hey it’s a lot of work, lol), and a year later her cholesterol went up 60 points. She had never had high cholesterol!!! How could this happen?

She observed rule #1- following thyroid menu.  Great. Now, she wasn’t perfect (hey, who is? but EIGHTY percent of the time she was AMAZING and totally Planning). So what gives?

 I asked her,” Hey chica, did you retest your foods? Remember I said you had a good amount of weight to lose and that would change your chemistry and nutritional needs. So my dear, did you redo days 3-20?. She said, ” No, bcs I wasn’t gaining weight!”

You see, she was at her lowest weight in her adult life, so she figured everything was ok, and ignored what I always say, ‘Rotate or React” and “Retest your friendlies” so I MADE her, lol, restart from day 3. Sure enough 3 foods she was SURE were her friendliest foods were causing inflammation. She lost ANOTHER 8 pounds (getting to early high school weight), cholesterol dropped COMPLETELY back to normal, and she learned a darn good message! 

Your chemistry is always in flux, and your body always tells you (God bless this wonderful machine ), what you need. When something doesn’t work, it slows repair (affecting health) and causes weight gain. It makes you sick. It prematurely ages you. Your body talks to you EVERY SINGLE DAY, saying, “I love you, please don’t eat this. It’s bad for us.” The Plan will give you the tools to ALWAYS know why something isn’t working.

p.s. you need to retest every 50 pounds and twice in the first year of Planning. After that? I generally see nutritional needs change every 2-4 years, but periods of stress, hormonal changes etc can speed this up. My friendly foods? A few of my “besties” seem to change ever 2 years, but that’s ok. Because I get new foods! I CANNOT BELIEVE sashimi is back in. I just tested LAST night and I felt GREAT and my body LOVED it!! I’m at my optimal summer weight and I’m killing it in sports.  I’m so excited!!! That means we can order in once a week for the WHOLE fam? DANG, have never had that luxury…

 

Yours in health,

Lyn-Genet

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Fish Oils- Dangerous For Your Health?

In my book, The Plan, I discussed the studies which indicated that up to 90% of all fish oils on the shelves were in some state of rancidity. It’s well known that rancid oils produce free radicals which causes inflammation. Chronic low grade inflammation is the cause of premature weight gain, disease and weight gain. I also discuss in The Plan Cookbook, about the fragility of omega 3 and how when it’s exposed to high heat, it too will cause inflammation.

This is why cooked salmon can be 85% reactive, where salmon sashimi is roughly 10% reactive. New research shows how devastating the effects of ingesting rancid fish oil may be.

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“Nearly 30 percent of newborn pups born to pregnant rats fed highly oxidized  fish oil died within two days after birth a new study by researchers at the Liggins Institute at the University of Auckland in New Zealand finds. Mothers given this fish oil also had a higher incidence of insulin resistance at weaning compared with those given unoxidized supplements or water. The research is published in the American Journal of Physiology — Regulatory, Integrative and Comparative Physiology.

According to a summary of the research, “Omega-3 fatty acids are known to be chemically fragile or ‘unstable,’ and can easily break down when exposed to natural conditions such as light, heat and oxygen.” In a previous study, the research team found 83 percent of fish oil supplements sold in New Zealand to be oxidized beyond internationally recommended levels. This is in line with other studies that have found highly oxidated fish oil supplements in North America, South Africa and Europe.

“Once we discovered so many supplements were oxidized, we decided to focus on the health effects of oxidized fish oil during and after pregnancy,” research fellow Dr. Ben Albert, from the Liggins Institute at the University of Auckland said in the release. “We were surprised by the death rate,” said study lead Professor Wayne Cutfield, also from the Liggins Institute. “We’d expected some negative health effects on the rat offspring, but we didn’t expect them to die.”

Science Daily- July 22,2016

Your friend in health,

Lyn-Genet Recitas

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