So glad I found this site. A lot of questions I've found some answers to on my paleo lifestyle.
I work third shift, I do cross fit 2x a week and weight training 2x week.
Prior to going paleo on the third shift I could sleep on demand. Now that I have gone paleo my energy levels have increased like 10 fold. My crossfit coach goes over my food journal once a month and just makes adjustments here and there to my fat intake and fruits to fine tune it.
But my weight loss has come to a stall. And my lean body mass has been decreasing. We think it has to do with my crazy hours and lack of good sleep. I am ucky to get 6 hours of sleep a night. And when I do sleep it is broken. I will sleep for 2 hours up for 30 min. Sleep again then up again.
I have added melatonin before bed but it is not helping with the broken sleep. Wife won't let me Black out the room so I use a sleep mask. As per robb wolf suggestion.
The way my typical day is there is just not enough time for me to even get to bed earlier to try and get more sleep. I tend to get only a full nights sleep on days off but prior to sleeping I've usually been up for at least 24 hrs to make me believe I have a normal life.
Any suggestions would be appreciated. If you need any more information please ask and I will answer best I can.
Thank you Matt
Great question. A couple things come to mind:
1) Lack of good sleep is really bad. My wife and I just had a baby, and right now we are both suffering from lack of restful sleep -- and my cortisol levels are probably shot to hell -- I put on 10 lbs almost overnight. Not a joke.
2) You may want to dial back CrossFit or exercise. I know that when I do CF in the evening, it can fry my CNS and prevent from getting good sleep that night. Robb talks about this in his book. Maybe do CF in the AM, if you can?!
3) I am going to try the magnesium supplementation that Robb mentions as well.
Well I think you diet does play a part as. You might be having too much fruit or tubers. However, I definitely think your lack of sleep is playing a major role. Since I have up my sleep (8-10hrs a night) I start really shredding fat.
Thank you Eva I must have missed it when I was browsing. Sorry about a redundant question.
I do my cross fit and gym training in the am( sorta). Technically cause of my work schedule I guess it really is the evening.
I haven't had a tuber since February. Even though I'd love one right now. Lol.
I talked to my cross fit coach today. And I'm gonna try eliminating all fruits for while and see how that works. Since I still crave sweet foods and use fruit for that.
I am also wondering if I should eliminate chewing gum also. I usually have about 3 sticks of gum a day. All sugar free
Hectic work Schedule is the chief reason for obesity. Try food lovers fat loss system that brings you the essential healthy weight loss without any forbidden foods. This Food Lovers Diet is purely based on an approach of eating foods in combination to reset body metabolism and thereby turning the body into a fat burning mode.
I think this example from my webinar last night will be instructive here: a point to make here on Cycloset for the ladies: Anti aging docs push optimal Testosterone, Vitamin D, PG/E2 and IGF1 to improve lean muscle mass and decrease body fat. The dopamine receptor (D2R) agonist bromocriptine (cycloset) also decreases body fat in animal and human models and increases lean muscle mass, improves glucose intolerance and insulin resistance, and reduces triglycerides and free fatty acids in the HPA. One of the cardinal features of environmental mismatches and altered epigenetic switches is a low dopamine level in the HPA. This results in an abnormal diurnal pattern of AM and PM cortisol and melatonin. It is often associated with a low vitamin D too. Low dopamine levels are seen in lower light levels and cause autumnal weight gain by the changes seen in the conversion of Vit D1 to D2 and to D3. Many people think dopamine is just tied to the reward of food when it is directly responsible for altered light cycles on the skin and at the eye in the SCN. This is how proper circadian signaling keeps our cells growth pattern normalized. This is also why obesity is considered the first step to cancer......step two is T2D, and the final step is cancer generation itself. They are symptoms of declining circadian signaling of dopamine in the brain. Poor sleep is always associated with altered dopamine, cortisol and melatonin cycle issues too. The worse your dopamine levels are, the more likely it is for you to develop and epithelial cancers too. Poor sleep is also associated with these cancers and a sluggish metabolism. Activation of dopamine D2 receptors simultaneously ameliorates various metabolic features of obese women as well. Here is where the PCOS and T2D link enter. Kok P et al. Am J Physiol Endocrinol Metab. 2006 November; 291(5):E1038-43.
Why do women have a bigger issue with all this than men? Because of the leptin-dopamine link. Leptin is sexually dimorphic and higher in women naturally. It has been previously shown in several papers that there is a negative correlation between D2R receptor and body weight in obese individuals and in rodents . . . . This has made me conclude that; these observations are all consistent with the existence of unique leptin-Dopamine interactions at the hypothalamus level and the hypothesis that there is hyposensitivity of the Dopamine system in obesity, PCOS,T2D, and in cancer. All of these conditions show low dopamine, upside down PG/e2 ratios, low Vitamin D levels, and very alter diurnal cortisol and melatonin levels. The ideal way to modify this in women is to treat the HPA deficit while teach them how to re establish their circadian signaling at the brain level to improve their metabolism.
That is a focus of this webinar for ladies; ie teaching them why they are different than men in regards to weight and circadian biology. For those who believe the reward theory of food let me give you a new perspective and a 30,000 ft view of what got lost in because of a myopic perspective. Reward is directly tied to light levels in humans and not food, because of what I wrote in the Brain Gut 11 blog.
48% of our metabolic pathways are tied to light sensation. Food does not drive reward. Light does, because the food that carries high reward only grows when light cycles are long therefore controlled by sunlight exposure. I know that sounds sounds counterintuitive to some, but it is precisely how the brain is wired in humans to couple food and light. The body collects that data from the eye (SCN) and skin for the brain and the brain senses and correlates that data to set the the metabolic rate and growth cycle by going up or down with dopamine levels at the HPA. Dopamine interacts with leptin directly as mentioned above and this is why women and men are different at a central Nervous system level. This is why sleep, metabolism and the cell cycle are all linked to the dopamine pathways tied to light and not just food. Food reward is a good idea not looked into deep enough by those who buy it 100%.
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